Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Fortitude Training by Scott Walter Stevenson, PhD
© 2014 by Scott Walter Stevenson. All rights reserved.
No part of this book may be reproduced in any written, electronic, recording, or
photocopying without written permission of the publisher or author. The exception would
be in the case of brief quotations embodied in the critical articles or reviews and pages
where permission is specifcally granted by the publisher or author. All trademarks are
the exclusive property of Integrative Bodybuilding, LLC.
Although every precaution has been taken to verify the accuracy of the information
contained herein, the author and publisher assume no responsibility for any errors or
omissions. No liability is assumed for damages that may result from the use of
information contained within.
Books may be purchased by contacting the author / publisher at:
www.integrativebodybuilding.com
Cover Design: Scott W. Stevenson
Interior Design: Scott W. Stevenson
Publisher: Scott W. Stevenson
Model: Scott W. Stevenson
ISBN: 978-0-9904718-0-6
Library of Congress Catalog Number: 2014910050
1) Bodybuilding 2) Nutrition 3) Exercise 4) Muscle Growth
First Edition (Electronic Version)
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
ii
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
DEDICATION
To Dr. Gary A. “Doc” Dudley, PhD
For inspiring me to make the complex simple and do what I love, “even if it’s diggin’
ditches.”
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
iii
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
TABLE OF CONTENTS
Chapter 1: Fortitude Training – Earn it!
Chapter 2 – A view from the Ivory Tower: The Science of Fortitude
Training
Chapter 3 – Fortitude Training Program Outline
Chapter 4 – Fortitude Training: Feeding the Machine
Chapter 5 – Frequently Asked Questions
Chapter 6: Resources – Videos and Articles
Appendices
Training Logs
References
Hyperindex of Terms
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
iv
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
PREFACE AND ACKNOWLEDGEMENTS
Thank you for purchasing my book!
You now possess all that’s needed to
understand and execute one of the most effective, scientifcally-based, and extraordinarily
fexible bodybuilding training systems known to me. Fortitude Training (FT) is derived
from over three decades of my experience and education as a bodybuilder, exercise
scientist, personal trainer, online coach and author.
FT blends time-tested, effective
bodybuilding training and dietary strategies with my own science-guided personal
experiences. It is my gift to you and bodybuilding, an endeavor I love.
Over the past two years, behind-the-scenes testing with my clients (and myself)
has refned FT’s effectiveness for off-season muscle growth and dieting for bodybuilding
and physique competition. However you choose to use it, the Fortitude Training System
can be adapted to your recovery ability, physique goals, equipment availability, and
lifestyle factors like your weekly training and travel schedule. By coupling brutal, but
intelligent training, with sound, recovery-focused nutrition and supplementation,
Fortitude Training is an easy win for anyone willing to execute it fully.
This book
contains whys and the practical hows of doing so.
A special thanks goes out to former and current clients and friends who trusted me
and had the (intestinal) fortitude to give this program a go, even in its developmental
stages. Fortitude Training will be centralized online at my website and discussion board:
www.IntegrativeBodybuilding.com
Please feel free to visit the Fortitude Training forums for follow-up questions, to
communicate with fellow Fortitude trainees and/or to hire me personally to guide you
with Fortitude Training.
Yours in Health and Strength,
Scott Walter Stevenson, PhD
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
v
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
DISCLAIMER
(1)
Introduction
(2)
Credit
(3)
No advice
(4)
No representations or warranties
(5)
Limitations and exclusions of liability
(6)
Exceptions
(7)
Severability
(8)
Law and jurisdiction
(9)
Our details
This disclaimer governs the use of this ebook. [By using this ebook, you accept this disclaimer in full. / We
will ask you to agree to this disclaimer before you can access the ebook.]
This disclaimer was created using an SEQ Legal template.
The ebook contains information about bodybuilding and physical exercise. The information is not advice,
and should not be treated as such.
You must not rely on the information in the ebook as an alternative to medical advice from an appropriately
qualifed professional. If you have any specifc questions about any matter you should consult an
appropriately qualifed medical professional.
If you think you may be suffering from any medical condition you should seek immediate medical
attention. You should never delay seeking medical advice, disregard medical advice, or discontinue
medical treatment because of information in the ebook.
To the maximum extent permitted by applicable law and subject to section 6 below, we exclude all
representations, warranties, undertakings and guarantees relating to the ebook.
Without prejudice to the generality of the foregoing paragraph, we do not represent, warrant, undertake or
guarantee:
• that the information in the ebook is correct, accurate, complete or non-misleading;
• that the use of the guidance in the ebook will lead to any particular outcome or result;
The limitations and exclusions of liability set out in this section and elsewhere in this disclaimer: are
subject to section 6 below; and govern all liabilities arising under the disclaimer or in relation to the ebook,
including liabilities arising in contract, in tort (including negligence) and for breach of statutory duty.
We will not be liable to you in respect of any losses arising out of any event or events beyond our
reasonable control.
We will not be liable to you in respect of any business losses, including without limitation loss of or
damage to profts, income, revenue, use, production, anticipated savings, business, contracts, commercial
opportunities or goodwill.
We will not be liable to you in respect of any loss or corruption of any data, database or software.
We will not be liable to you in respect of any special, indirect or consequential loss or damage.
Nothing in this disclaimer shall: limit or exclude our liability for death or personal injury resulting from
negligence; limit or exclude our liability for fraud or fraudulent misrepresentation; limit any of our
liabilities in any way that is not permitted under applicable law; or exclude any of our liabilities that may
not be excluded under applicable law.
If a section of this disclaimer is determined by any court or other competent authority to be unlawful and/or
unenforceable, the other sections of this disclaimer continue in effect.
If any unlawful and/or unenforceable section would be lawful or enforceable if part of it were deleted, that
part will be deemed to be deleted, and the rest of the section will continue in effect.
This disclaimer will be governed by and construed in accordance with law in the United States of America,
and any disputes relating to this disclaimer will be subject to the exclusive jurisdiction of the courts of the
United States of America.
In this disclaimer, "we" means (and "us" and "our" refer to) Scott Walter Stevenson (1212 East Caracas
Street; Tampa, Florida 33603; USA or any future addresses, temporary or permanent).
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
vi
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
CHAPTER 1: FORTITUDE TRAINING – EARN IT!
“Whatever the mind of man can conceive and believe, it can achieve.”
-Napoleon Hill(1)
Is Fortitude Training (FT) For You?
The name is not an accident: Fortitude Training is not easy, but few things worth
having are. Fortitude Training (FT) is for the advanced, “hungry” bodybuilder. It’s for
the motivated trainee who not only wants to realize his/her ultimate muscular potential,
but also has, by nature or years of nurturing, the fortitude to regularly test and surpass
previous limits in the gym. However, the FT trainee also should be intimately attuned to
when those limits are being approached, both physically and mentally, both in the
moment of an intense set, during a workout, over the course of weeks and months of
training.
A key feature of FT is applying your own common sense, experience and
intuition so you can customize and optimize FT for you.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
7
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
What is Fortitude Training?
Fortitude Training is a training system, including a dietary and nutritional
supplementation approach, a template so to speak, strategically coupled to the rigorous
resistance training program. Each aspect can be tailored to focus on gaining muscle mass
or losing fat, in the context of biochemical inter-individuality (“we’re all a bit different”).
The stress of training (frequency, volume, periodization scheme) and dietary and
supplementation approach can be modifed as needed. This book gives my suggestions,
which, again, should be integrated with your own training experiences and know-how.
What about the Training Itself?
To match the stimulus with your recovery abilities, FT offers two Versions of this
high-frequency resistance training program that target major muscle groups either three
times (Basic Version) or four times per week (Turbo Version). Each Version has three
Volume Tiers (Tiers I, II and III) which vary the number of sets (and sometime type of
sets) for each muscle group. FT is structured to ensured progressive overload (heavy
“Loading Sets,” a mainstay of getting bigger and stronger) within a system that varies
the growth stimulus by including high repetition (“Pump Set”) and discontinuous sets
(“Muscle Rounds”), as well as intensive stretching. These training variations keep the
workouts fresh, injury-free, and customizable. Perhaps most importantly, the different
Set Types of FT are intended to synergize, all within one bodybuilding training regime,
several different aspects of the resistance exercise stimulus that can foster muscle growth.
8
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Is there a Fortitude Diet or Supplement Regimen?
Training-induced adaptations require recovery: Rest, diet, supplementation and a
plethora of other life-style related factors.
This e-book isn’t focused on tailoring a
specifc diet and supplement regimen to ft the your situation (pre-contest or off-season,
personal history with or preferred diets, supplementation practices, or other specifc
goals). I do however, address the basic scenarios common to all bodybuilders: Muscle
gain and fat loss.
In my opinion, biochemical inter-individuality really calls for
personalized attention when it comes to diet and supplementation. [This is a fancy way
of saying we’re all different, from the way in which we process foods(2) or handle caloric
excess(3) or defciency(4), to the metabolism of foreign chemicals such as toxins and
drugs(5).] However, I would be remiss if I didn’t outline some core nutritional strategies
I think are tremendously effective in optimizing FT effectiveness. Must everyone using
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
9
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
FT employ the tactics I outline here? Certainly not: If it ain’t broke, don’t fx it. Keep
using the dietary and supplementation approaches that work for you. However, if some
(or all) of what I outline makes sense and perhaps furthers your bodybuilding progress,
then my mission has been accomplished.
10
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
CHAPTER 2 – A VIEW FROM THE IVORY TOWER: THE
SCIENCE OF FORTITUDE TRAINING
“Try not to become a man of success, but rather try to become a man of value. He
is considered successful in our day who gets more out of life than he puts in. But
a man of value will give more than he receives.”
-Albert Einstein(6)
Like many budding bodybuilders, I learned the “hard way” during my early
training years (the late 80’s and early 90’s in my case) that my zeal and vigor (and
perhaps a bit of brainwashing from overconsumption of lay bodybuilding magazines)
could lead to excessive training. In other words, my learning curve on the “more is not
always better” concept was not very steep.
Graduate school exposed me to exercise
training science, and communion with a few powerlifters and other fellow plateheads
along the way made it clear that strong and big go together like meat and potatoes. When
I started competitive bodybuilding in late 90’s and early 2000’s, I was therefore using a
more progressive overload-inspired approach. Trial and error made clear that I could
push my limits in the gym, training progressively and aggressively, for only about 6-8
weeks before I needed to take a step back (or “deload”). When I came across Doggcrapp
Training (DC Training; developed by Dante Trudel, owner of True Nutrition
www.truenutrition.com) circa 2001, it was no surprise then that I immediately connected
with Dante’s concepts of “heavy slag iron” and a simplifed “blast and cruise” kind of
periodization (which he’d derived empirically as well).
Dante and I were on the same
page and he was reading aloud to the internet community. People were listening.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
11
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
More recently, as an over 40 bodybuilder with 30+ years of accumulated “wear
and tear” in the gym, I was searching for ways to improve my physique without
sacrifcing longevity in the endeavor I so very love. In other words, I was paying more
attention to the fact that I was no longer an invincible 20-something year-old and that,
with the strength I’d gained over the years, injury potential was worth keeping an eye on.
My successes with increasing training frequency and stimulus variety, which has
also proven for me to be a way to avoid chronic overuse injury in part, led me to Leo
Costa’s Titan Training(7). Costa’s regime required an even higher training frequency
than DC training, and utilized of both “straight” set training, as well as “Muscle Rounds,”
a form of discontinuous or “cluster” set(8), somewhat similar to a DC “rest-pause” set.
Unfortunately, the manner in which I interpreted and applied Costa’s program (without
explicit directions from him on set execution details like training loads and when / if to
achieve muscular failure) did not pan out well for me. I had hoped to “overreach” and
12
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
“rebound” using Titan Training, but instead, by not dialing back my training per my
instincts, actually truly overtrained(9, 10) for the frst time ever.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
13
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
FORTITUDE TRAINING: BLENDING RESEARCH AND REAL TRAINING
The time it took to recover from overtraining was a blessing in disguise. The
progress I made initially refocused me on the value of training frequency, and blending a
variety of stimuli (e.g., heavy and light sets, as well as discontinuous rep sets) to exploit
different mechanisms of muscle growth. Reality also dictates that some form of antiovertraining measures, especially periodization, be in place. Ideally, though, a state of
overreaching, coupled with a strategic taper, can be employed to harvest maximal
adaptation from one’s training efforts. These pieces of the training puzzle, as well as the
dietary and supplementation strategies that I have found (empirically and in the research
literature) to be most effective to foster an anabolic and anti-catabolic milieu intérieur
started coming together: Fortitude Training was conceived.
Major Resistance Training Stimuli that Encourage Muscle Growth
14
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Training Stimuli: Load, Metabolic Stress, Muscle Damage & Stretch
“Specifcity” is a basic principle of exercise training: The adaptation is specifc to
the imposed stimulus (or demand)(11-14). In other words, you’ll get better at what you
do repeatedly because of particular, task-specifc adaptation of the underlying systems
(neurological, muscular, etc.). For an athlete, this dictates how you train. A powerlifter
obviously trains specifcally to lift maximal loads in the Big 3 (squat, bench press AND
deadlift), using allowed equipment, with regulation depth, etc. A sprinter works on sprint
speed for her competitive distance. A volleyball player trains for jumping ability, agility
and sport-specifc skill profciency. Specifcity of training makes sense logically and this
training principle pans out pretty well in the research literature(12).
For the bodybuilder, the closest thing to “training specifcally” to more muscle
mass might be to train for a “pump” in the gym (or simply practicing posing, of course).
The “functional” outcome of bodybuilding training is becoming more muscular, not
running faster, jumping higher, being stronger or some combination thereof.
However, as it turns out, in the trenches trial and error, plus a little help from
science, reveals that there are multiple training stimuli, call them “modes” of resistance
exercise, that are “specifc” for the singular outcome of making muscle grow. Just as a
strength/power athlete might employ a conjugate principle to construct a training regime
based on components of athletic performance development (strength, speed, power)(15),
or feld / court athlete (think soccer, basketball, etc.) might employ “metabolic specifcity
of training” based on bioenergetic systems stressed during a sport (phosphocreatine,
anaerobic glycolysis, etc.)(16), a bodybuilding training system can vary training load
(and loading pattern) to stimulate hypertrophy in different ways(17).
Fortitude Training exploits what we know about the mechanistic underpinnings of
muscle enlargement(18) by incorporating different kinds of sets (Loading Sets, Pump
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
15
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Sets and Muscle Rounds), as well as stretching techniques to generate a growth stimulus.
These are the building blocks of the FT bodybuilding system.
Focus on Training Load: Give Me Strength, Give Me Size
Muscle strength and size are associated: A bigger muscle is a stronger one,
generally speaking.
Admittedly, there is some variability there, as well(19), as
demonstrated by those who have gym strength that defes muscular size, as well
impressive bodybuilders who look much stronger than they are. Nonetheless, training
with high loads turns on muscle growth(20-23), and the greater the load (the heavier you
16
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
lift), the stronger the signal and resultant growth(24, 25). Putting this to work in the gym
typically means using between 60 - 90% of a one repetition maximum (1RM or a the
maximal weight you can lift for a single rep) in order to gain strength(26), with ~75%90% 1RM being the rep range that seems to optimize muscle growth in particular(27, 28).
[For your information, loads of 60%, 80% and 90% of 1RM translate respectively into
sets of about 20-30, 9-12 and 4-5 rep, taken to muscular failure when using compound
exercises like the bench press, squat, etc(29).] Of course, heavy singles are vital part of
training for the strength sports of powerlifting and Olympic lifting, but are used with
reservation(26) and not employed in Fortitude Training.
Some Finer Points of Getting Stronger (to get Bigger)
So, we’ve established the (perhaps obvious) association between gaining strength
(strength training) and gaining muscle (bodybuilding training). Beyond this, some of the
“fner points” of intensity (load)-based progressive overload training are worthy of
mention, if you want to get as muscularly large as possible.
• Should I train to failure?...
• What’s a good rep range and should you just stick with the same rep range?...
• Is there a best rate of progression or should I just wing it?...
Muscular Failure Means Growth Success?
Training to momentary muscular failure, i.e., performing as many reps as possible
(with a given form and rep tempo) in a given set, seems like the obvious choice when it
comes to metabolic stress and motor unit activation, and thus strength and size gains(27,
30). Research suggests that for a trainee who, for instance, were only focused on bench
pressing(31) or biceps curls(32) (and I doubt this pertains to you if you’re reading this),
going all out on all your sets may mean greater strength development. At the other end
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
17
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
of the effort spectrum, beginners can pile up “easy” reps by cutting sets short (doing half
as many reps but twice as many sets) and still make decent strength gains(33).
Nonetheless, “just getting the reps in” may still impair strength gain during lower bodyonly training(33), and this likely means that the trained muscle won’t grow as well,
either(34).
Now, when training the whole body in a complete (more stressful) program, a
different story emerges. Stopping sets short of failure may generate equivalent strength
gains (which many powerlifters, who rarely take sets to failure or “miss” lifts have
known for decades), and avoid unwanted hormonal changes (e.g., elevated cortisol,
reduced testosterone)(30), that may lead down the path of overtraining(35, 36).
Because Fortitude Training trains the entire body several times
each week, Loading Sets in FT are not all taken to failure.
What’s the Best Rep Range for Optmal Muscle Growth?
Even though higher loads, i.e., those approaching 100% a 1RM may be more
conducive for strength gains (per the specifcity of training principle(37)), dozens of
studies suggest optimal muscle fber hypertrophy occurs around ~75-90% 1RM(28).
This training intensity range matches reasonably well with the 70-85% 1RM range found
when whole muscle size is used to measure muscle growth(27). As noted above, 80% of
a 1 repetition maximum translates to a load that can lifted for about 10 reps, if a set is
taken to failure(29).
Generally speaking, research suggests the type II muscle fbers have greater
potential for growth the type I fbers(38-40), but a program employing heavy and
frequent training to failure (e.g., 3 sets of 6-10reps to failure, 3 times per week) may elicit
equivalent growth in both (I and II) major fber types(41). Bodybuilders typically have
type I and type II fber that are about the same size, unlike powerlifters and weightlifters
18
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
whose type II fbers are nearly 50% larger on average. This is probably because they train
with higher relative loads (above 80%1RM) and much less volume(28). [Of note here is
that many studies of bodybuilders have turned up muscle fbers of “normal” size
(equivalent to that of untrained control subjects).
This fnding suggests that muscle
growth in humans may be in part due to an increase in fber number (hyperplasia)(4244).]
F T Loading Sets are typically within the 6-12 rep range,
approximating the load a good deal of scientifc research suggests is
optimal for stimulating muscle growth.
Why Not Just Train Heavy?
A long held supposition, based on the majority of research examining upper body
muscle activation, is that nearly all motor units are activated at loads of ~80-85% of a
maximal effort (or an even lesser percentage for small muscles in the hand) and that force
increases or is maintained during fatiguing exercise mainly by increasing the fring
frequency of the active motor units (creating a summation effect on force)(45-48).
However, recent evidence suggests that efforts up to 95% of maximal may be needed to
call upon all the fbers in lower body muscles (e.g., the soleus, one of the calf muscles)
(49, 50).
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
19
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Despite any disadvantages related to activation strategies, with enough volume
[number of sets(51, 52)], pure low load training (~20-35 reps per set) can actually induce
muscle growth(53, 54) equivalent to that of high intensity training [~10 reps / set(55)].
The important feature of note here is that, as fatigue ensues and sets are taken to failure,
any and all motor units that can be actively called upon, will be(56-59). In other words,
heavy loads activate more motor units than lighter loads at the start of a set, but this
difference in activation strategy is minimized when effort is maximal at the end of a set
taken to failure.
Fortitude Training includes high effort, lower load training to
stimulate hypertrophy.
FT Pump Sets are in the 20-30 rep range and
Muscle Rounds typically employ a load equivalent to a 15RM, but permit
~22-26 repetitions total (with one failure point).
Indeed, variety is the spice of training and the research supports this when it
comes to choosing training loads. In those who are already resistance-trained athletes
20
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
(past the initial neurologically dominated strength gains(60)), using undulating
periodization, where loads (and thus rep ranges) are changed on a daily basis (e.g., each
workout) have been found more effective than traditional periodization (weekly or longer
periods of training within the same rep range) for increasing strength(61). But even
weekly variation / undulation the training loads may not introduce enough variety to
further strength gains(62), especially if there is minimal variation in the exercises used in
training(17). On the other hand, a “non-linear” periodized scheme, where high volume /
low load sessions are alternated with high intensity load / low volume sessions in the
same week is more effective than keeping the rep ranges the same, workout after
workout (no periodization), or a more typical weekly (“linear”) periodization scheme
where repetitions / set decrease as loads increase(63).
As a strategy to further training adaptations, the different Set Types
used in Fortitude Training create a weekly undulating periodization
scheme in terms of load, loading pattern and exercise selection.
Pick Your Own Poison – Rate of Progression
In addition to the variety that undulating periodization adds to progressive
overload, leaving it up to the lifter to self-monitor progression (called “autoregulation”) is
another strategy that may further foster strength gains(64).
This is what gym rat
bodybuilders have done for years, and how programs like DC Training “program”
progression. Frankly, it’s just sensible to have some built in internally-derived governor
of the rate of progression, to allow for outside infuences that can affect training capacity
on a given day.
Additionally, “all out” training, each and every day can be excessive and counter
progress. Research suggests lifting with just about 85% of the maximum training volume
you can tolerate may be best for making strength gains(65), as well.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
21
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Thus, Fortitude Training varies the loading schemes and exercise selection on a
workout by workout, but also puts a governor on training stress:
•
Loading Sets [“Heavy” sets of 6 - 12 reps, but not all sets are taken to failure].
•
Muscle Rounds [6 sets of 4 reps clustered together with very brief rest intervals,
with only one failure point].
•
Pump sets [continuous, metabolically demanding high rep (15-30 reps), with load,
rep range of motion, etc. varied according to how the lifter feels].
•
Three Stretch Types [just after training a given muscle (group)] chosen intuitively
by the lifter, that involve high external loading (DC Training style Extreme
Stretch), voluntary isometric contractions (Occlusion Stretch) or a fexibility
(injury prevention) goal (Flexibility Stretch).
22
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
For the above you, the bodybuilder, pick the loads and intensity of effort. Additionally,
the different Volume Tiers provide a basic structure for adjusting training volume to
match recovery ability.
As you can see, Fortitude Training is highly customizable to
prevent overtraining, but a training Log Book (as well as a scale and mirror) ensure
accountability for progress.
Fortitude Training leaves training load progression and volume to
the trainee (autoregulation), as well as the duration of the “Blast” Period
during which progressive overload is the focus.
“Volume Training:” Load AND Metabolic Stress (Light Weight, Baby?)
Even if I’ve already convinced you of the notion that gaining strength is
paramount to gaining muscle size, you’ve likely confronted an observational paradox I
alluded to above: Larger lifters tend to be stronger but the strongest lifters (powerlifters,
Olympic lifters, strongmen, etc.) are not universally (or even typically) as muscular as the
best, and often weaker, bodybuilders. Scanning the spectrum of competitors focused in
lifting heavy iron, it’s clear that strength is not an absolute end-all-be-all of muscle size.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
23
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Science supports variability in this regard(19). There must be other other mechanisms for
producing muscle growth beyond simply lifting heavier and heavier weights.
Volume: You Got to Do enough
“Volume training” advocates, meaning most bodybuilders over the years(66, 67),
know that training with higher volume (many sets, typically with rest intervals <2min),
and thus lower intensity (%1RM) gets the job done quite well when it comes to
impressive muscle size. For instance, the dictates of Arnold Schwarzenegger(68, 69)
persist to this day in gyms around the world.
“Sarcoplasmic” vs. Myofbrillar Hypertrophy
Before digging into the notion of training volume, I feel obligated, since I’m
writing a book about muscle growth and have been asked about this many times over the
years, to delve into “sarcoplasmic hypertrophy.” This term refers, as best I can tell, to an
increase in (skeletal muscle) cell size due to increased content of non-myofbrillar
material. [Myofbrils are the organized strands of actin, myosin, troponin and
tropomyosin proteins that generate force within skeletal muscle(70).] As you might know
and even have professed, sarcoplasmic hypertrophy is commonly contrasted with
myofbrillar hypertrophy as two distinct ways of increasing muscle cell size.
Unfortunately, this term is not found in the scientifc literature, to my knowledge, as a
quantifed experimental variable. As best I can tell, sarcoplasmic hypertrophy can be
traced back to a delineation made by Dr. Mel Siff(71), where he describes sarcoplasmic
hypertrophy:
“In this case, the volume of the non-contractile protein and semi-fuid plasma
between the muscle fbres increases. Although the cross-sectional area of the
muscle increases, the density of the muscle fbers per unit area decreases and
there is no corresponding increase in muscle strength(71).” (emphasis mine)
24
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
The “original” defnition of sarcoplasmic hypertrophy described by Dr. Siff (he
does not provide a reference) seems to have mutated over the years. Additionally, Siff
originally referred to sarcomere (rather than myofbrillar) hypertrophy.
Dr. Siff also
coined the terms “sarcoplasmic hyperplasia” (“involves an increase in the number of
sarcoplasmic organelles”) and “myofbrillar-mitochondrial hyperplasia” (“involves
increase in the number of myofbrils and mitochondria”) to further delineate cellular
components potentially involved with muscle growth(71). Again, Siff provides no source
to document these phenomena as forms of adaptation that have been differentiated, nor
how, why or specifcally under what conditions they might become apparent or relevant.
The “lay” defnition of sarcoplasmic hypertrophy implies (as does Siff’s
defnition) a relatively larger increase in volume of non-force producing (non-contractile)
elements.
The fgure (1.30) depicting sarcoplasmic hypertrophy in Mel’s book
Supertraining(71) suggests cellular enlargement via (as best I can guess) what would be
increased glycogen content(40) and osmotically associated water(72), as well as
mitochondria (which Siff actually groups under a different phenomenon – see above).
Both of these adaptations would come about specifcally due to training that is glycogen
depleting (high in volume) and aerobically demanding (short rest intervals, high rep sets,
etc.)(40). While glycogen and related water can certainly increase muscle size, resistance
training very often dilutes mitochondrial content (volume percentage decreases) due to
relatively larger gains in myofbrillar protein(39, 40, 73-75).
Thus, it’s clear that
“sarcoplasmic hypertrophy” does not seem to be a universal effect of resistance training.
Additionally Dr. Siff’s defnition of sarcoplasmic hypertrophy implies semi-fuid
plasma between the muscle fbers, not within them, e.g., interstitial fuid from temporary
swelling that might come about from a recent training session(76). The data in
bodybuilders does not suggest the relative content of connective tissue (non-contractile)
protein is different that that of (other) weight training athletes(74, 77-79). Connective
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
25
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
tissue may even constitute a smaller percentage of muscle tissue in highly trained
bodybuilders(42). (Dr. Siff contends differently with regard to connective tissue, but I
can fnd no reference to that aspect of muscle ultrastructure in the article(80) he cites to
support this contention.)
Siff’s notion of “sarcomere hypertrophy” (nowadays referred to as myofbrillar
hypertrophy) suggests an “increase in the size and number of the myofbrils,” although
his fgure only depicts thicker, but not more, myofbrils in a cell that is overall not
enlarged(71). Nonetheless, the limited data on myofbrillar changes due to resistance
training suggest Dr. Siff wasn’t far off with this one. What I’ve been able to locate on the
matter suggests wide variability in size, but that myofbril diameter increases with cell
hypertrophy (16% in fbers that were 31% larger) and decreases with cell atrophy via the
addition or removal of contractile proteins at the perimeter of the myofbrils(81).
MacDougall found the packing of myofbrils (contractile protein spacing) is very
uniform, but that weight training increases the number of “split” myofbrils seen under
the electron microscope(81), suggesting, as is the case in growing rodent muscle(82),
myofbrils increase in number (by splitting) when some critical size is reached. However,
myofbrillar volume density (percentage of the cell made up of myofbrillar protein) was
unchanged in a training study reporting sizable muscle growth(73). Thus, hypertrophy
due to myofbrillar protein is seems to be mainly due to increased myofbrillar number [as
is commonly noted(83)] perhaps by splitting existing myofbrils to maintain a structural
balance relative to the other intracellular components intimately involved in coordinating
muscular contraction.
The purpose here is not to devalue Siff, who is highly regarded and was a
tremendous thinker in my opinion(84). His notions and specifc defnitions (see above)
pertaining to sarcoplasmic expansion simply have not been systematically or extensively
explored in the Western scientifc literature. The bulk of the evidence suggests that, in
26
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
terms of the relative contributions toward muscle hypertrophy, the tensile stresses of
resistance training result most dramatically in demand-specifc increases in contractile
(myofbrillar) material(37), rather than “sarcoplasmic” components. Were it so that we
bodybuilders could train to very selectively expand the volume of the non-myofbrillar
cellular components, I’d be quite happy: This might be a yet another weapon in the
Fortitude Training arsenal. (Fortitude Training might include a “Sarcoplasm Set Type.”)
However despite Dr. Siff’s quite logical claims, “sarcoplasmic hypertrophy” does not
seem to be (at the time of this writing) a quantifed or exploitable means of generating
muscle growth.
Best of Both Worlds: Accumulating Volume and Loading with Cluster Sets
(Muscle Rounds)
During the course of a normal “straight” set taken to failure, motor units are
progressively recruited as fatigue ensues, according to Henneman’s size principle(56,
85), until there is maximal voluntary motor unit recruitment at the end of the set [if taken
to momentary muscular failure(58, 59)]. Rep by rep, fatigue means loss of muscular
power as velocity of movement declines(86). However, if sets are taken to failure, a
multitude of studies (see also above) suggest that using light weights may improve
strength as well as training with heavier (e.g., 3-5RM) loads(59). One way to capitalize
on this, and further increase training volume and workload within a given set and thus the
growth stimulus(87, 88), is to postpone set-ending fatigue by performing the set in a
discontinous fashion, sometimes called a “cluster set(8).” Cluster set reps are grouped
(“clustered”) together (typically 1-5 reps), and interspersed with short rest periods. This
technique of prolonging a set and adding training volume has along history, dating back
at least a half-century(89).
Perhaps the most well known contemporary type of cluster
set is a “rest-pause” set, a term originally coined by Mike Mentzer(90, 91) and recycled
by Dante Trudel to describe the foundational set type of DC training.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
27
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Leo Costa’s cluster set is called a muscle round, a name which I’ve retained here
out of respect (as Dante Trudel did in using Mentzer’s “rest-pause” terminology) and to
minimize the growing “cluster” of terms within the ftness world. Costa’s muscle round
was, in my opinion, ill-defned in his book and actually physiologically impossible [at
least for me; using the load and rep strategy he suggests(7)]. I’ve refashioned the Muscle
Round as part of Fortitude Training (details below). An FT muscle round (MR) also
includes 6 sets of 4 reps (with 10 seconds rest in between, or about 5 breaths) as did
Costa’s. The MR is done with approximately a 15RM load (this is only a starting point
upon which to base progression) and includes only a singular failure point, after which
the load is lowered as needed to complete the remaining sets of 4 in the MR. Having at
least (but only) one failure point ensures a large number of high effort (motor unit
28
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
activation) repetitions, but limits excessive neuroendocrine stress (see section below) and
the potential for the injury that repeated failure reps might precipitate. My experience
tells me this caution is especially warranted at the end of a MR when one already highly
fatigued and sometime cardiovascularly challenged if training a large muscle mass.
Muscle Rounds stimulate muscle growth via a combination of a
relatively high mechanical tension and metabolic stress (and progressive
overload over the course of training).
Focus Training Stress on Skeletal Muscle Tissue
Mammalian skeletal muscle has a tremendous capacity to grow, potentially far
beyond the adaptations of a common weight training stimulus. We must keep this in
mind in grading the training stimulus, because it seems that other bodily systems (e.g.,
the nervous and endocrine systems) can breakdown, leading to overtraining before the
muscles being trained have reached their adaptive limit(9, 92-94).
Let me explain to you why I believe this to be the case, as it’s an important tenet
of Fortitude Training.
Resistance training studies ranging from 2 to 5 months show
increases in muscle and muscle fber cross-sectional area ranging from ~10 to 50%(9597). Competitive powerlifters and bodybuilders typically are 30-90% larger than
sedentary controls when the same methods are used to compare muscle size (especially
those measuring whole muscle cross-sectional area)(42, 98-100).
Research animals can be trained to do various forms of resistance training as well,
increasing muscle size (weight) by roughly the same(77, 101-105) or and sometimes to a
lesser extent(20, 97, 106) as humans over the course of months or even years of training.
So, there’s reason to believe that human muscle has a capacity to grow that’s at least on
par with that of animals, generally speaking.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
29
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Here’s the kicker: Extraordinary stimuli like “compensatory hypertrophy” [e.g.,
removal of the soleus calf muscle, leaving the gastrocnemius and plantaris to take over
during locomotion(107, 108)] and continuous weighted stretch [such as “stretch
overload” applied the wings of quail(44, 109-111)] both stimulate tremendous muscle
growth (and hyperplasia)(44, 110-112). These adaptations are far more extensive than
those brought on by resistance training (see Figure Below). These stimuli are so potent,
and the adaptations so robust, that they occur even when animals are starved or devoid of
androgens, growth and thyroid hormone(113), or insulin(113-115). Lacking a functional
IGF-1 receptor(116) does not impair growth and growth is likewise not blunted by
corticosteroids(117, 118) or enhanced by anabolic steroids(119, 120). Thus, it may very
well be that human skeletal muscle has growth potential we can’t tap into with weight
training, simply because a more “maximal” round the clock training, such as that
imposed in these animal models of resistive overload, would cause our nervous,
30
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
endocrine and immune systems to ”break down” (i.e., we would experience overtraining)
(9, 92-94). In other words, voluntary resistance exercise may simply not be “enough” to
maximally drive muscle growth to the extent to which the tissue is capable of adapting.
The fgure below is an overview of the muscle growth due to different forms of resistive
overload in human and animals.
Overview of Muscle Growth due to Resistive Overload in Animals and Humans
The above emphasizes the notion that maximizing muscular stress while
minimizing neurological efforts (and thus strain on other organ systems) is a logical
consideration in a resistance training program geared toward muscular growth. Direct
example or minimal (centrally driven) neurological involvement is the use of electrical
stimulation to evoke muscle contractions, which averts neurological inhibition during
eccentric (lowering) contractions(121). When using the appropriate training apparatus to
ensure eccentric overload, e-stim training roughly doubles the rate of muscle growth
when equivalent sets and reps are performed voluntarily(97, 106).
To prevent CNS strain and overtraining potential, only the last of
any (compound exercise) Loading Set is taken to failure and Muscle
Rounds are limited to one failure set for the entire Muscle Round.
Relish the Pump
Standard bodybuilding training – a multitude of higher rep, but lighter load sets
that incorporate techniques like forced reps and “burn out” reps(14) – creates a
tremendous amount of metabolic stress (high workload, total energy expenditure and
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
31
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
accompanying metabolite accumulation). This is likely why this kind of training is an
effective stimulus for muscle growth(122). As mentioned above, and contrary to longstanding opinion(80), recent research (even employing loads as low as 30% of the 1RM)
demonstrates the effectiveness of very “light” loads, if sets are taken to momentary
muscular failure, for stimulating muscle growth(52, 55).
There are several potential mechanisms whereby exercise-induced cell swelling
(the “pump”) may be anabolic(123). Dehydration and cell shrinkage is associated with
skeletal muscle protein breakdown in various disease states(124, 125), whereas
increasing cellular hydration has the anabolic effect of increasing glycogen
synthesis(126). Insulin’s anti-catabolic effects are thought to be brought about in part by
activating ion exchange that increases cell volume(125). Type II muscle fbers, given
their high glycolytic capacity and membrane porosity(127) may be particularly
32
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
susceptible to swelling brought on during high-intensity exercise that substantially
changes intracellular lactate, and ion concentrations(123, 128-130). This may even
partially explain the common fnding that type II fbers have greater growth potential than
their type I counterparts(38-40).
Lastly, the cellular hydration brought on by
creatine(131-133) may be connected with the effect of creatine supplementation on
inducing satellite cell proliferation and incorporation into skeletal muscle cells(134-136)
and engaging a host of other genes involved in cellular remodeling and protein
synthesis(133)
Fortitude Training Pump Sets are performed intentionally to create
metabolic stress and a pump in the exercised muscle.
Feel the Burn, Watch Me Grow
Occlusion training [aka Kaatsu training(137) or blood fow restriction (BFR)
training(138)] was developed in Japan over the past 45 years(137) as a means of
generating muscle hypertrophy in scenarios of rehabilitation for the frail elderly. Kaatsu
training employs light load (<50%1RM) exercise during which blood fow is restricted
using a tourniquet style strap that fts around a limb, proximal to the muscle(s) to be
exercised (thus pooling blood in the capillaries).
Y. Sato, Kaatsu training’s inventor
cautions that Kaatsu training does not intentionally induce ischemia(139), which may
cause thrombosis(137), as well as rhambomyolysis (permanent muscle tissue breakdown)
(140). These risks are approximately less than 1 in 1800(141).
Indeed, BFR training is a potent hypertrophic stimulus(137, 138, 142, 143). In a
extensive review of training variables that produce muscle growth(27), a two week
Kaatsu resistance training (twice daily training sessions(144)) demonstrated the highest
rate of quadriceps enlargement of all the studies reviewed.
The pooling of blood thus brings about metabolite accumulation(145), creating an
(anabolic) cell volumizing effect(145, 146).
©Scott W. Stevenson
All Rights Reserved
Because BFR creates a reliance upon
Fortitude Training Manual
33
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
normally high threshold motor units even when loads are low(147, 148), large increases
in type II fber size are possible(149). Occlusion training recruits satellite cells(150) [like
high intensity training and other models of muscle growth(44, 111, 113, 118, 151-153)]
and also reduces myostatin expression(154), as is seen with anabolic steroids(155, 156)
and dietary creatine monohydrate supplementation(157). [Heavier load training may have
this effect on myostatin, although results are a bit mixed in this regard(156, 158-162)].
Perhaps most impressive is that some studies show that BFR creates minimal muscle
damage(144, 163, 164), and thus could be employed a means of stimulating growth while
permitting recovery from more damaging exercise.
Although tough (and quite painful), Kaatsu training is tolerable(165) and its
application should carefully consider the time under occlusion (and whether occlusion is
intermittent or continuous), and the intensity (load) and volume (number of sets) of
exercise when weighing the risks noted above(166).
34
For this reason, I hesitate in
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
formally including (unsupervised) BFR training (using an externally applied tourniquet)
as a component of the Fortitude Training system, at least at this time.
However, with
continuous contractions above about 50-60% of maximal, especially with slower rep
cadence(167), blood fow is limited due to intramuscular forces(168-170), but postexercise hyperemia (increased blood fow and the pump) is substantial(171).
Fortitude
Training Pump Sets are performed with continuous
tension, to create an occlusion reactive hyperemia (pump) effect, similar to
that see with BFR / occlusion training.
Hormones and Muscle Growth
You might already know that the set / rep / rest-interval confguration of a
workout does indeed alter hormonal release (e.g., more sets tend to growth hormone
elevation to some extent(172-174), but training to make muscle grow probably boils
down more so to intrinsic processes (direct stimulus of the exercise on the muscle itself),
rather than training-induced hormonal elevation(175-179). For instance, in an elegant
study whereby the lower body was trained immediately after elbow fexors exercise, the
resultant endogenous growth hormone and testosterone elevation had no effect on the size
or strength gains in the elbow fexors(177). This is not to say, for instance, that growth
hormone is immaterial or deleterious to muscle growth(180-182), or hormone
replacement cannot restore lost strength or size due to GH defciency(176, 183, 184), e.g.,
in older trainees(184-186). However, the data thus far suggest that endogenous elevation
of hormones, with the exception of cortisol(187-190) (see below), does not seem to play a
predominant role in training adaptations.
Muscle Damage – Is it Necessary?
Resistance exercise, especially eccentric (lowering) contractions, induces muscle
damage(191) and infammation(192), probably because of the higher relative force
produced in the muscle engaged during eccentric contractions(193-195). As discussed
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
35
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
above, muscle loading is a potent growth stimulus(20-25). Indeed, eccentric contractions
increase muscle protein synthesis more so than concentric actions(196) and studies
comparing eccentric vs. concentric training modes and those examining the importance of
the eccentric component of “normal training” show that eccentrics enhance both strength
gain(197, 198) and muscle growth(199-202).
On the other hand, countering muscle damage with non-steroidal antiinfammatory drugs (NSAIDS, like aspirin) blunts prostaglandin synthesis(203, 204), thus
reducing protein synthesis(205, 206) and satellite cell proliferation(207-209), which are
necessary for muscle growth(118, 151, 153, 210-212).
However, eccentric-contraction induced muscle damage can be also be brought on
by endurance exercise that does not typically cause muscle hypertrophy(194, 207). On
the contrary, the growth stimulus of Blood Flow Restriction training is produced with low
loads [even walking with restricted blood fow can produce muscle growth(213)], very
often with minimal muscle damage(144, 163, 164). On the opposite end of the spectrum,
excessive muscle damage may impair one’s ability to train effectively(214, 215)and
negatively affect hypertrophic adaptations(207).
Muscle damage is plays a role in the remodeling process that leads
to muscle growth, but the damage or soreness per se should not be a focus
of bodybuilding training.
Countering Muscle Damage and Fostering Growth: Peri-workout Recovery
Supplementation
Fortunately, we can counter the performance impairments of muscle damage
(allowing for greater loading during training), as well as foster greater gains, by
employing peri-workout recovery supplements(216-218). Pre- and post-workout
carbohydrate / protein supplementation reduces muscle soreness and damage(219, 220),
as does supplementation with branched-chain amino acids (BCAAs)(221-223). [BCAA’s
36
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
comprise nearly 1/6th of skeletal muscle protein and more than 1/3rd of the dietary
essential amino acids(223-226), but are easily oxidized during exercise(223, 227).]
While muscle damage may initiate the growth remodeling process, it is a doubleedged sword in that it impairs muscle insulin sensitivity(228) and glycogen
replenishment(229), requiring so much energy for recovery that glycogen levels can
decline post-workout despite a healthy dose of carbohydrate(230). Thus, replacing lost
glycogen with peri-workout carbohydrate intake may be especially important when trying
to gain muscle, because low glycogen levels can increase protein oxidation during
resistance exercise(231), and impair muscle cell anabolism, e.g., protein synthesis(232,
233) and cellular signaling via mTOR and myostatin(234).
Peri-Workout Recovery Supplementation is included in Fortitude
Training to prevent excessive muscle damage, and promote recovery and
growth.
So, it makes sense that the heavy (eccentric) loading associated with muscle
damage should be included as a growth stimulus in a bodybuilding training regime,
intentionally seeking out (excessively) damaging exercise may be overkill in terms of the
ratio of muscle growth to injury risk. Indeed, a recent, quite clever, short-term training
study found that easing into full-fedged training (over four weeks of incremental “pretraining”), such that muscle soreness and damage were avoided, did not impair muscle
strength or size gains in the least(235). This strategy can be employed with Fortitude
Training by starting a training cycle (Progressive Blast) with a low(er) Volume Tier (see
below).
Easing into Fortitude Training by using the lower Volume Tiers
and/or Basic Version at the start of a progressive Blast (especially in
those unfamiliar with the program) should help avoid excessive muscle
damage and soreness, but is unlikely to diminish long-term gains.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
37
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Is It a Stretch to Grow from a Stretch?
Research examining the acute effect of stretching on lifting performance has
generally shown no effect with stretches of short duration (<45 seconds)(236), but that
aggressive stretching at the start of training (>1 min) might hamper you in the gym(237).
On the other hand, regular stretching may improve maximal muscle force, power and
speed(238). For this reason, I suggest stretching as a warm up, to help loosen joints and
prepare muscle and joint proprioception across the full range of motion used during
training, especially if this feels appropriate to you.
I personally tend to have tight hip fexors and pectoralis major muscles, for
example, from spending a good part of my day sitting at my computer. Stretches for
these muscles nearly precede all of my workouts, regardless of what exercises are to
follow. My strong impression is that this helps with proper body positioning and lifting
form. (Plus, it simply feels good to loosen up this way.) Although its been suggested
38
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
that stretching and increased fexibility would reduce injury risk(239), the data don’t
support this, at least as far as general sports injuries(240, 241). [As an aside, eccentric
based training may protect against hamstring injuries(242, 243).] Nonetheless, I would
generally suggest there is merit in correcting obvious lack of fexibility and muscle
tightness that prevents performing an given resistance exercise through a normal range of
motion during resistance exercise. (For example, tight hamstrings are notorious for that
shifting biomechanics during a stiff-legged deadlift towards lumbar fexion.)
Stretching and the associated occlusion and post-stretch hyperemia [rebound
increase in blood fow(244)] may actually be anabolic and even ergogenic. Two minute
long isometric efforts at 60% of maximal voluntary force, very close to the loads and
duration of a DC Training “Extreme Stretch” have produced impressive muscle
growth(245). A contraction in the stretched position that occludes blood fow also creates
metabolic stress that stimulates hypertrophy(246), as well as growth hormone
release(247).
Post-stretch hyperemia may also be ergogenic if the follow-up set is
properly timed(248, 249), giving credence to John Parillo’s technique of interspersing
stretches between sets for the same muscle group(250). Similarly, it’s possible that postcontraction hyperemia during a Muscle Round (between clusters of 4 repetitions) may aid
in recovery, allowing for greater loading (and a greater pump) compared to a traditional
(continuous) straight set.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
39
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
For these reasons, and in addition to warm-up stretching, Fortitude Training
includes options for three different kinds of stretches (see below). To conserve energy
(and pain tolerance) for the weight training, all of these would follow just after training a
given muscle (group), and before training the next muscle group. The choice of which
stretch to perform after you’ve fnished training a muscle group is up to you, the trainee,
per the suggestions below. The choice of Stretch Type in FT is an autoregulated process.
Fine attunement to the need to improve fexibility and add to the stress imposed by the
previous work sets should guide you in making this decision.
NOTE: There is no strict Stretch Type that should (always) follow a
particular Set Type.
For instance, Loading Sets that do not produced might muscle
metabolic stress on a given day may lead you to follow them with Occlusion Stretches (if
40
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
this feels appropriate to you). On the other hand, if muscle soreness and tightness has
been an issue, a Flexibility Stretch might be a more logical choice.
The three types of Fortitude Training Stretches are:
• Flexibility Stretch
• Occlusion Stretch
• Extreme Stretch
Stretch Type Summary
The Stretch Type that follows the training of each muscle group is
up to the trainee. It can be used to emphasize the training stimulus (e.g.,
by following a Loading Set with and Extreme Stretch), complement the
training stimulus (e.g., couple Loading Sets with an Occlusion Stretch) or
simply be a light Flexibility Stretch if a muscle is tight or you sense that no
further stretch-induced stimulus is warranted (e.g., the muscle is quite
sore).
Flexibility Stretch
This is simply a stretch with the intention of improving fexibility and loosening
up the both the musculature and the joint where range of motion is limited (due to muscle
soreness or general infexibility). Those with poor fexibility might fnd that stretching
for range of motion when still pumped up creates a “pleasant” occlusion effect as well,
but this is not the goal of this Stretch per se. (If pain due to metabolite build-up is
limiting your ability to stretch for range of motion, you can begin to set up for your next
exercise to allow for metabolite clearance before doing a Flexibility Stretch.)
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
41
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
A Flexibility Stretch would be used especially when you feel the muscle has
already received considerable loading and stress in that particular workout and/or over
the course of the current Progressive Blast (see below). The Flexibility Stretch is an
intuitive stretch, lasting as long as you feel is needed, at the joint angle and orientation
that feels right. A Flexibility Stretch might include:
• Techniques such as proprioceptive neuromuscular facilitation (PNF) to increase
range of motion(251).
• Stretching with a joint in subtle rotation or in the plane of movement where the
range of motion seems most limited and/or you sense muscle tightness.
• Inclusion of a self-massage technique such as foam rolling(252) to help increase
range of motion.
Occlusion Stretch
The Occlusion Stretch would be a stretch with the intention of creating metabolic
stress as a hypertrophic stimulus. You should be able to feel this as that beloved burning
sensation in the muscle during the stretch. The occlusion stretch is not intended to
increase range of motion per se, but rather a continuous, moderate effort isometric
contraction of a stretched, totaling 60-90 seconds.
Ideally, the Occlusion Stretch is
occurs over one continuous, fairly “uncomfortable” period, although you may need to
break the stretch up into two shorter segments.
Features of the Occlusion Stretch:
• Is performed within a minute or two after fnishing training a given muscle group,
when the muscle is still pumped up.
• Includes a moderate isometric contraction to foster metabolite accumulation
(metabolic stress).
• Is intuitive in terms of angle of stretch and joint position. You might focus the
stretch and contraction to create metabolic accumulation where you don’t already
feel a pump from the preceding exercise.
42
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
• Does NOT attempt to improve range of motion per se.
• May very often be unilateral.
• Lasts 60-90s in total for a muscle group.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
43
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Extreme Stretch
This Stretch borrows a page from Dante Trudel’s (DC Training) book of muscle
growth tricks. The “Extreme Stretch” is very similar to an Occlusion Stretch, except the
focus is shifted toward externally loading the muscle during an isometric contraction in
a stretched position. For example, an Occlusion Stretch for the Pecs might be performed
unilaterally by stretching and contracting the pectoralis major while bracing your hand
against an immovable object (like the frame of a machine). The corresponding Extreme
Stretch would be performed doing an isometric dumbbell pec fy in the stretched (bottom
of the range of motion) position for 60-90s.
The external resistance (using a dumbbell or the load of a weight stack) used
during Extreme Stretches, can be progressively increased, week by week (while
continuing to maintain the 60-90 second hold duration).
You will likely reach the
maximum safe and effective load you can use with these stretches within months, even if
you are continuing to get stronger over the course of years thereafter.
One must be VERY CAREFUL with Extreme Stretches to ensure that the load is
not excessive such that it is not irritating tendons or joints rather than loading the
intended muscle. When in doubt, a lighter load or an Occlusion Stretch is a better choice
than using an excessive load during an Extreme Stretch that you don’t feel loading the
muscle (but instead is causing joint and/or tendon irritation).
Important Points about the Extreme Stretch:
• Extreme Stretches would be used on days when you feel you and your muscles
can handle the extra stress that comes from an extreme stretch.
• Not all muscles led themselves to Extreme Stretches against external loads.
• Extreme Stretches would be used only with isolation (stretching across one joint)
exercises where you can easily end the stretch simply by safely releasing the
load.
44
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
• Progressively increase the external load only up to the point where you still feel
the loading, stretch and metabolic accumulation in the muscle belly, not the
tendons and/or joints.
• When in doubt, use a lighter load or another stretch (see above), rather than
an Extreme Stretch.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
45
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
PUTTING IT ALL TOGETHER: FREQUENCY, VARIETY AND PERIODIZATION
Like any training program, Fortitude Training can be understood in terms of the
basic principles of exercise training(253-255), including:
• Frequency
• Variety
• Individuality
• Periodization
• Intensity
• Volume
• Progressive Loading
• Specifcity
How each of these is incorporated in FT is perhaps most easily understood in
executing the program, but three particular principles weigh heavily in FT’s design:
Frequency, Variety and Individuality (which dictates FT Periodization). Most muscle
groups are trained directly 3 (Basic Version) or even 4 times per week (Turbo Version).
The growth stimuli are variable, simply by virtue of different Set Types (which call for
different relative loads and impose different fatigue pattern – see above) as well as the
variation in exercise selection and even Stretch Type. Additionally, FT can be highly
individualized in terms of weekly volume, rate of loading progression and periodization
schemes. For instance, training volume can be altered on a weekly basis (by Volume
Tier) within a training cycle (“Progressive Blast”), and the Blast duration before
deloading (“Intensive Cruise”) can (and should) be individualized. This loading pattern
might be pre-planned based on previous Blasts or simply adjusted based on other external
forces that impair or enhance recovery.
46
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Train Frequently
As noted above, a pillar upon which the FT Training structure is built is high training
frequency, for several reasons. My personal experience, that of my clients, my long time
training partner IFBB Pro Dave Henry, and, of course, hundreds of Dante Trudel’s clients
have made it abundantly clear to me training with a high frequency is extraordinarily
effective. The “Two Way” DC training split, which targets each muscle directly 3 times
every 9 days (in addition to indirect stimulation via compound exercises) is Dante’s
suggestion for most rapidly accruing muscle size(256). Additionally, the most common
and effective approach to bringing up a weak muscle group is to train it more frequently.
Daily calf training isn’t considered ludicrous, but taking the leap to training larger muscle
groups (which requires more “blood, sweat and tears”) is not put into practice as often.
Whole body routines are relatively rare(67), but programs like John McCallum’s squats
and milk based system(257), more contemporarily amended in Randal Strossen’s Super
Squats(258), are notoriously effective (and devastatingly brutal).
However, it’s my observation that most IFBB professional bodybuilders do not
train with high frequency, but most IFBB professional bodybuilders I have interacted
with or heard tell of their early training days speak of easily outdistancing others in the
gym and on stage quite rapidly, without any insider knowledge or strategy. The point
here is that looking to the best (oftentimes genetically blessed) bodybuilders may not
always reveal the best methods of bodybuilding: If progress is exceptional for an IFBB
Pro in the making, why would he / she resort to a high frequency, and/or full body
training strategy that is horribly uncomfortable for all but the truly masochistic?
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
47
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
There is a rational for employing a high frequency approach to bodybuilding:
Each training session is creates an “anabolic opportunity” upon which one can capitalize
with appropriate recovery (rest, diet and supplementation)(259).
Just like taking an
aspirin dictates regular dosing for it to be an effective pain killer (otherwise your
headache returns), training to persistently promote muscle growth requires that exercise
sessions be spaced out appropriately to maintain the adaptive response. As it turns out,
the resistance exercise-induced increase in muscle protein synthesis only lasts between
~24 – 48hr(260-262), or perhaps as long as 72hr if you’re a newbie to training(263).
After strenuous resistance exercise taken to muscular failure, skeletal muscle’s sensitivity
48
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
to anabolic actions of amino acids is also increased for roughly the same amount of
time(264).
However, this growth response is shorted(265) and/or less pronounced if
you’ve been training for some time(266, 267). In other words, the available science
suggests that training a muscle group every 1-2 days would maintain elevated protein
synthesis better than training it once a week.
Fortitude Training focuses on frequent training because the
anabolic effect of each training session is relatively short-lived.
What about dose-response in terms of training volume?... Can we train more
(with higher volume) and train less frequently? (Using the above analogy, would taking
more aspirin increase it’s half-life?...) Common sense tells us, “you can train hard or you
can train long, but you can’t do both,” and that you’ll have to reduce training volume to
train more frequently. Obviously, once per week training can be effective – real world
experience of thousands of bodybuilders tells us this. Unfortunately the dose-response
for the elevation of protein synthesis as a function of workout volume has not been tested
scientifcally to my knowledge, as of this writing.
Maximal muscle fber growth seems to occur at relative intensities of ~75-90%
1RM using traditional resistance exercise (excluding occlusion techniques), but intensity
only explains ~1/3 or less of the variance in fber growth(28). One meta-analysis of
strength gain points to training frequency as another important explanatory variable:
Two to three times per week, using 4 sets / movement (relatively low volume) are
optimal for untrained and trained individuals(268).
However, a different analysis
suggests that trained athletes should use twice the training volume for improving muscle
strength(269).
Other meta-analytic studies report no effect(270) or simply did not
examine(271, 272) the effect of training frequency on strength gain or fber growth.
Although gaining strength is important for gaining size, strength is not typically judged
on the modern bodybuilding stage.
©Scott W. Stevenson
(The physiques of two of the strongest IFBB
All Rights Reserved
Fortitude Training Manual
49
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
contemporary professional bodybuilders – Johnny Jackson and Stan Efferding – have
been criticized due to relatively poor lower body development.)
If we examine the pattern presented by those studies examining actual muscle
size(27), a picture supporting higher frequency training comes into sharper resolution:
Training frequencies of 2-3 x / week are superior for rapidly increasing muscle size using
weight-based resistance exercise.
Studies directly comparing training once, twice or
three times weekly also suggest twice or thrice per week is best for gaining muscle mass
in both beginners and advanced trainees, roughly doubling gains in muscle size(Vikne,
2003 #7081;Wirth, 2007 #7082}. Also, when total training volume is equated, three
weekly sessions are better than one(273) and two-a-day wins out over once daily
training(274) for gaining muscle size (and strength).
Heavy and frequent training to
failure (e.g., 3 sets of 6-10reps to failure, 3 times per week) also evokes substantial
hypertrophy (~30%) in both type I and II muscle fbers(41).
In Wernborn et al.’s
review(27), the highest rates of muscle growth were actually found in studies using even
higher training frequencies, for both the elbow fexors(4 times / week(275)) and
quadriceps (Kaatsu walk training 12x / week(144). While these studies were only 2-4
weeks in duration, but this lends support to the Fortitude Training strategy of coupling
high frequency and relatively short duration (~3-6 weeks) Progressive Blasts.
Fortitude Training focuses on frequent training (3-4 times / week)
because the research suggests this may optimize muscle growth.
So, while the scientifc (myofbrillar protein metabolism) evidence is not clearcut, there is sound reasoning behind reducing training volume / session and increasing
weekly training session frequency. In my experience, as long as you can recover overall
(skeletal, nervous and endocrine systems), the trained skeletal muscle can handle a
beating much more regularly than what most trainees allow for. The very important
notion here is tempering volume to allow for the increased frequency. For this reason,
50
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
I’ve included three different training Volume Tiers in Fortitude Training and two FT
versions – Basic and Turbo – to fne tune the advantages of training major muscle groups
with high training frequencies.
Fortitude Training Volume Tiers and Versions permit the trainee
train frequently but avoiding overtraining per his / her recovery abilities.
Variety is the Spice of One’s Training Life (and Gains)
Programs that include variety in training are simply more fun. I don’t think I’m
alone in this. (If all of this isn’t “fun” or rewarding in some way, they why do it?...) One
of the most obvious ways to interject spicy variety in the gym is via exercise selection. In
this context, bodybuilders have long known that there is something different about freeweights compared to machines. Even when producing the same amount of force, holding
a free weight in space calls upon more motor units(276), demanding a higher fring
rate(277) and thus creating more rapid fatigue(276).
In one sense, muscular loading
with “free weights” is more imposing than using machines, but machines most certainly
have their place. Varying exercises also shift the activation through the three-dimensional
volume of a muscle or different muscles in a muscle group(17, 278, 279). Thus, using a
variety of exercises may be helpful to realize enlargement of the entire muscle belly(279)
or in all portions of a multi-headed muscle like the quadriceps(17). Indeed, exercise
variation may be more important that even intensity variation (loading scheme) for
increasing muscle size(17).
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
51
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
In addition to setting up a specifc rotation through exercises used for Loading
Sets, FT specifes that you vary exercises in particular when doing Muscle Rounds and
Pump Sets. The purpose here is to balance the stress imposed on a given muscle on a
day-by-day basis (across a week’s training), as well as avoid the development of chronic
joint or tendon pain and/or repetitive motion-type injuries. For instance, when choosing
exercises for muscle rounds on a day when your upper chest is sore, you might choose a
decline press and fy movements that also don’t aggravate the triceps tendonitis you
sometimes battle.
As mentioned above, when Fortitude Training, you will self-select
training load (autoregulate), with a focus on progressive overload, tempered by your
sense of recovery and readiness. This ensures that you don’t inadvertently train with
loads that just aren’t conducive to safe progress on any given day.
The exercises used by the Fortitude Trainee for Muscle Rounds
(and Pump Sets) are intentionally chosen with great variation, to create a
novel stimulus (relative to recently used exercises) and work around aches
and pains.
52
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Simple Periodization: Short “Progressive Blasts” and High Intensity Taper
(“Intensive Cruise”)
In Fortitude Training, each training day is different, as is each training cycle.
(The most basic unit of an FT training cycle could be considered one Progressive Blast
followed by a tapered de-load. called an Intensive Cruise.)
Readiness for Fortitude
Training requires that you are intimately aware of your recovery levels, acutely and in the
grand scheme (weekly monthly and yearly), and know when it’s time to end a Blast and
recover (“Cruise”). This basic method of perdiodization is a premise of DC Training
(and how many trainees simply train instinctively). A DC Training cruise could last from
1-2 weeks and include some training sessions (with reduced loads and sets taken short of
failure), or even no training at all during this time(256).
I’ve noticed that my DC
Training clients might lose, gain or show little change in strength depending how the
cruise was carried out. In an attempt to remedy this, I looked to the scientifc literature,
which suggests, not surprisingly, that after a period of very intense training like a DC
Blast, a loss of strength would typically occur after detraining (no training). However, if
intensity of effort is maintained, training adaptations can be preserved with reduced
training frequency(280), and an increase in strength (rebound) is possible if a reduced
volume taper were performed, where training intensity is maintained(281-283).
Thus, the key to maintaining or gaining strength during a cruise lies in ensuring
recovery via reduced training volume, but keeping training intensity high(284). For both
practical purposes (frequency can be easily modifed) and to reduce the wear and of
heavy Loading Sets on joints, FT Intensive Cruises consists only of Muscle Round
exercises. Muscle Rounds also allow you, the trainee, to pick from a variety of exercises,
so this provides some psychological relief when cruising as well.
Fortitude Training de-loading periods, called Intensive Cruises,
intentionally maintain training Intensity, but with reduced frequency and
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
53
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
volume, to at least maintain and hopefully gain strength before beginning
the next Progressive Blast.
Thus, FT includes Progressive Blasts that are recommended to be of short
duration (3-6 weeks) and Intensive Cruises last about 1/3 of the Blast duration (~1-2
weeks).
Progressive Blasts are intentionally short in duration as a result of my
experience in developing FT, and that of several pilot subjects and trainees who have
done the program, as well as the evidence above showing that very high rates of muscle
growth can be maintained over short training periods. I’ve suggested that the last ½ to ⅓
of Intensive Cruise time (~3-7 days) be free of formal weight training, simply because I
have found this provides a nice mental refresher. Practically speaking, this means that
Intensive Cruises can be scheduled to match vacation or when training is simply not
feasible.
Coupling ~3-6 week Progressive Blasts (when progressive overload
is the focus) with even shorter Intensive Cruises, consisting only of
Muscle Round Set Types, seems to be the best way to continually progress
with Fortitude Training.
Tying it all Together
Fortitude Training was born of my experience and that of my clients, my
knowledge of exercise science, and a bit of common sense. The result: A high frequency,
progressive-overload oriented, periodized training program that incorporates variety in
terms of loading (%1RM), Set Type (loading pattern), exercise selection (activation
pattern) and even different forms of Stretches. Training volume can be systematically
altered (via Volume Tiers) as needed during Blasts, to avoid excessive training
initially(235), or to reduce overload when life stresses or the accumulated stress of a
training Blast threatens to cease progress prematurely. Deloading training volume (and
54
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
frequency), but not intensity, during Intensive Cruises is designed to at least preserve, if
not increase muscle strength (and ideally muscle size) between Blasts.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
55
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
FORTITUDE TRAINING: DIET AND SUPPLEMENTATION
Of course, one’s diet and supplementation should be coordinated with the rigors
of training. As I mentioned in the Introduction, rather than specify a particular diet or
supplement regimen, or try to cover every aspect of thereof (there are other books for
that), I’d rather to offer some general principles and strategies that I think couple well
with Fortitude Training. Some might say, and I wouldn’t argue, that diet may be more
vital to bodybuilding progress than the training system. So, for those who already have a
tried and true diet and supplement strategy they feel will work well with of Fortitude
Training, I suggest simply superimposing the new training regimen on your successful
diet (and supplementation) frst, before simultaneously switching all major aspects of
your bodybuilding endeavors.
If your current diet is working well for you, don’t change it, unless
you desire to experiment. Ideally, you’d not change both to your training
regimen and diet simultaneously, if you would like to evaluate each
individually.
These tenets of FT diet and supplementation are essentially attempts to coordinate
both nutrients and supplements with the anabolic response to a given workout,
amplifying it. This nutrient timing strategy is structured as such:
• Consume a Peri-workout Recovery Supplement (RS) containing easily digestible
protein and carbohydrate.
• Focus carbohydrate consumption during the post-workout meals over the ~4-8
hours post-workout. This is an opportunity to take in large caloric loads, as well,
to foster weight gain.
• Outside the post-workout period, consume a low carbohydrate diet, rich in
vegetables and heart “healthy” fats. This would include pre-training meals if one
trains later in the day, or end of the day meals if one trains in the morning. Non56
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
training days would follow this strategy as well, but possibly include higher
calorie, carbohydrate rich meals as needed for gaining weight and foster recovery.
• Protein intake would generally be spread evenly over meals, be they high carb or
high fat.
Peri-Workout Recovery Supplementation
A Peri-workout Recovery Supplement (RS), including easily digestible
carbohydrate and protein / essential amino acid sources, take advantages of the increased
sensitivity of (recently) exercised skeletal muscle to the protein synthetic effects of amino
acids(264) and insulin(285). I’ve written extensively about this topic for both EliteFTS
and Musclemag, for those interested, so I will only highlight the main reasons for my
suggestions in the sections below. From a research perspective, whether or not there is
an “anabolic window” around a workout is somewhat debated(217, 286, 287), but, at the
very least there are good practical reasons to make use of the peri-workout nutrition
strategies that have indeed panned out well in my experience coaching bodybuilders over
the years.
Here are some of the science-based reasons to include a peri-workout RS:
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
57
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
• Just one set initiates protein turnover(288) and reduces glycogen(289-291)
increasing your body’s demand for dietary protein(292, 293) and threatening to
reduce the anabolic response to training if glycogen levels fall too low(232-234).
Indeed, increased energy demand reduces protein synthesis during exercise
itself(while the muscle is contracting)(294), so, as long as training efforts are not
impaired by doing so, why not reverse these intracellular events to whatever
extent possible by consuming nutrients during exercise?
• When training multiple muscle groups in one workout, “post-workout” for the
frst muscle group training is during the workout, so a peri-(intra-)workout RS
serves as a post-workout RS for the muscle tissue trained at the start of a training
session.
• Combining carbohydrate and protein amplifes the insulin response(295), which
exerts anticatabolic effects(296, 297) and potentially anabolic effects by
increasing blood fow(296) when amino acid levels are elevated(298).
• Essential amino acids are inherently anabolic post-exericse(189, 190, 299-305),
especially L-leucine, which is both anti-catabolic(306) and anabolic(301, 307).
• Delaying carbohydrate(308) and/or protein consumption(309-311) after training
can dramatically reduce how well a RS elevates glycogen and protein synthesis.
In one study, waiting 2 hours after exercise to consume a RS completely
eliminated the muscle growth experienced by those trainees who consumed their
supplement immediately post-exercise(312).
• Consuming carbohydrate during resistance exercise can prevent muscle glycogen
loss and improve performance if training volume is high enough(313-317) but
appears less likely to do so during lower volume, higher intensity workouts(318).
• There is a paucity of research comparing protein and a protein-carbohydrate
combination post-exercise recovery supplement(319). The argument against
including carbohydrate in a RS(286, 287) seems to rest primarily (at this point in
time) with one study showing no beneft immediately after exercise in terms of
protein balance when 50g of carbohydrate are added to 25g of whey protein(320).
However, adding carbohydrate can indeed positively affect the main (insulinsensitive(321)) anabolic signaling molecules(e.g., Akt)(322, 323) triggered by
resistance exercise. During the hours immediately post-exercise, carbohydrate
58
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
alone does have anti-catabolic effects, at least in larger doses(~100g immediately
post and 1 hr later)(324). High protein or protein-only meals raise cortisol(325,
326)), and carbs reduce it(326, 327). This may explain why another study
employing a RS that reduced cortisol during and after exercise(189) also
demonstrated reduced muscle breakdown(190) and, most importantly, greater
muscle growth, week by week over the course of training. Day to day cortisol
levels also predict muscle growth(328) and strength performance(329) during
intensive training. In fact, post-exercise “cortisol control” by consuming
carbohydrate during training explained most of the variance in fber growth in
one training study(187, 188).
• There are data supporting nutrient timing approach. Two studies tested the
notion of nutrient timing by comparing peri-workout RS to dextrose
only(Willoughby, 2007 #2690} or the same supplement(216) taken early and late
in the day (temporally distanced from the training sessions). Despite identical
overall daily macronutrient and caloric intake for experimental and control groups
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
59
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
in both studies, peri-workout RS use roughly doubled the gains in fat-free mass
and muscle fber growth.
• Especially for those trying to gain weight, I’ve found practical beneft in using a
peri-workout RS in that it allows for greater food and macronutrient consumption
over the course of a day. This may simply be a matter of making use of training
time (call it “multi-tasking”) to consume nutrients when one otherwise wouldn’t
be.
Peri-workout Recovery Supplementation is a basic tenet of the
Fortitude Training System dietary approach, supported by science and
practical, hands-on experience.
Post-Workout Period (~4-8 Hours, High Carb, Low Fat)
Below are reasons why I favor consuming a calorie dense, high carbohydrate and
low fat diet during the post-workout period lasting about 4-8 hours.
• Resting glycogen levels with a mixed diet are about 130mmol/kg muscle (wet,
not dry weight)(330). This equates to about 23g of glycogen per kilogram or just
about 10g of glycogen per pound of muscle.
• Taking in up to 1.2+g of carbs / kg per hour (this would be 120g / hour for a
220lb bodybuilder) promotes very rapid glycogen synthesis for the frst 5 hours or
so post endurance exercise, averaging about 10mmol/kg per hour(331). As an
example, a classic study in runners found that 600g of carbs will just about re-fll
glycogen stores (~80mmol/kg) in the course of a day after depleting
exercise(332). However, the stress of resistance exercise might require a bit more
focus on glycogen replenishment, especially for those who are using a higher
volume resistance exercise approach (Volume Tier III and/or the Turbo Version
of Fortitude Training - see below).
• During weight training, the intensity of exercise dictates very heavy reliance upon
glycogen(333). The glycogen used is directly related to the “work” performed,
i.e., the load (“force”) x repetitions (“distance”)(290). A half dozen sets taken to
failure with both 70% or 35% of 1RM (entailing about the same amount of
positive work done) both decrease glycogen almost identically, by
60
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
~50mmol/kg(290). However, some very small part this will be restored without
any nutritional intervention(334). Some of this is from lactate taken back up by
recovering muscle cells(335), especially in type II fbers(336, 337).
• We must also take into account that damaging resistance exercise (think FT
Loading Sets here) can impair insulin sensitivity(228) and glycogen
replenishment(229, 338). In fact, intracellular recovery and repair processes can
require so much energy that glycogen levels may even decline post-workout at
rest despite consuming a healthy dose of carbohydrate: Even ~1000g of
carbohydrate may not be enough to restore glycogen within 24 hours after
damaging exercise(230).
• After a weight training session, taking in about 1-2g carbs / kg (roughly 100250g) will increase glycogen by about 25mmol/kg wet weight in the frst 4 hours,
regardless of fat content in the food consumed(339, 340). Similarly, after
prolonged endurance exercise, consuming fat (~180g) on top of ~385g of
carbohydrate spread out over the three post-workout meals did not impair
glycogen replenishment or glucose tolerance the next day(341). However, there
is also evidence that free fatty acids can indeed reduce glucose uptake and
glycogen formation in a high insulin environment when glycogen is
reflling(342). Additionally, intestinal absorption seems to be the limiting factor
for glucose presentation to muscle tissue (and other tissues may also “rob” muscle
of glucose) and thus also the rate of glycogen replenishment(331). For the above
reasons, and because gastric emptying is controlled by caloric density(343) and
slowed by fat(344-346), I suggest low fat, high carb meals during a post-workout
period of ~4-8 hours to ensure adequate carbohydrate consumption without
gastric distress.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
61
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
• Obviously, as noted in the section above on Peri-Workout recovery
supplementation, post-workout protein is important for protein balance.
Combining protein with carbohydrate also amplifes insulin release(347, 348).
My general suggestion is to spread protein intake evenly over the course of the
day and relative to caloric intake. E.g., if eating a 2000kcal of a 4000 kcal diet
that calls for 300g of protein during the post-workout period, one would consume
150g of protein during over these 2-3 meals (~50-75g protein / meal).
• There are also advantages in “nutrient timing” of caloric intake, especially
protein, towards the end of the day, possibly by ensuring nutrient infux when
during the restful recovery of sleep. When dieting, large end-of-the-day meals
seem to help preserve fat-free mass(349), and late night (casein-based) protein
improves protein balance acutely(350) and thus fat-free mass gain during
resistance training(351).
So, ideally, the post-workout “carb-fest” would end before going to bed if one is
to switching to a low carb diet in the morning (see below). However, with the training
frequency of FT, it’s vital to ensure all aspects of recovery, around the clock, so a pre62
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
bed, large proteinaceous meal (with or without carbs) may be warranted for those who
have trained early in the day (even if this meal is outside the post-workout “window”).
Conversely, if one trains very late in the day (just before bed), carbohydrate rich meals
may be necessary the next morning, or even with a pre-made recovery supplement (e.g., a
refrigerated or iced meal-replacement shake) that one might consume if / when one
wakes to use the bathroom. The night-time protein shake is a common practice among
bodybuilders, and a great way to get the scale moving upward (and prevent muscle loss
when dieting down). I would, however, not do so if it signifcantly all disrupts sleep,
which can have dire effects on your metabolism and recovery over the long haul(352).
Focusing your caloric and carbohydrate intake during the postworkout period has numerous potential benefts.
Pre-Training Meals and Diet on Non-Training Days
As noted above, my general dietary suggestion for those meals after the PostWorkout Period is to reduce carbohydrate intake, maintain complete protein intake and
focus on fresh vegetables and heart healthy fats. As a rough guideline, this would include
carbohydrates such that one would consume roughly 100 grams of carbs per day, or the
per meal equivalent if all meals for a given day were not low-carb. This presumes that
one was able to refll glycogen post-workout. Otherwise, meeting this requirement would
take precedence. (This might entail having a carbohydrate-rich breakfast the following
morning if one trains very late in the day.)
The ~100g carbohydrate / day guideline allows for lots of veggies and salad, as
well. This carbohydrate guideline is, however, just a guideline, as a 100g daily intake is
just at the verge of what clinically could be defned as a “ketogenic diet(353). I have
found that this carbohydrate intake can sometimes causes moodiness and cravings
compared to either higher or lower carbohydrate intake, but this varies across individuals.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
63
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Daily carbohydrate intake may need to be adjusted upward especially on non-training
days for larger individuals who simply need the additional carbohydrate macronutrient
(and potential beneft of greater insulin levels) to foster weight and muscle gain. Simply
put, you may fnd you need to have large carb-containing meals on some days for
recovery and weight gain purposes. There is no unbreakable rule as far as diet goes
with Fortitude Training: If your dietary approach is effective in reaching your
goals, use it.
Generally speaking, though, a diet limited in carbohydrate and high in fat has
advantages. Such a diet will increase the capacity to oxidize fatty acids(354), as well as
enhance insulin-mediated glycogen formation(355), probably in part by increasing
glycogen synthase activity(356), when carbohydrate is re-introduced.
64
Whether these
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
metabolic shifts can take place acutely in humans (in a matter or days or even more
quickly) has not been studied (to my knowledge), but there are both human and animal
research data to support the dietary pattern that would be typical of a FT trainee (low carb
before training and high carb thereafter – see below). Additionally, for myself and my
clients, a short period of carbohydrate restriction (on the order of hours) before training
seems to make carbohydrate consumption much easier (and preferable) post-workout.
The bullets below highly some advantages of going “low carb” outside of the
peri- and post-workout periods.
• Over the course of a weight loss (hypocaloric) diet study, shifting carbohydrate
towards the end of the day (lower carb meals early in the day) promoted greater
weight loss, improved insulin sensitivity, cholesterol profle, reduced hunger and
reduced measures of overall body infammation(357).
• Similarly, mice who routinely started the day with low carbohydrate meals had
better glucose tolerance, a healthier blood lipid profle, and grew up leaner than
mice who ended the day with high fat food after eating a normal (low fat) rat
chow for “breakfast” and “lunch”. Mice eating a high fat, low carb diet in the
morning had better “metabolic fexibility” later in the day when carbohydrate is
introduced into the diet(358): Metabolic measurements showed that low carb
meals early in the day “programmed” the animals to oxidize fats even when
eating carbohydrate-rich food later on. Conversely, mice starting the day a low
fat, high carbohydrate diet did not oxidize the fatty food they ate at day’s end as
effectively(358).
• Protein during the low carb periods will continue to stimulate protein synthesis
and inhibit breakdown, allowing continued recovery(286, 287, 307, 359-361).
Additionally, essential amino acid-rich protein can indeed stimulate moderate
insulin release(362-364), thus mediating anticatabolic(296, 297) and additive
anabolic effects(296, 298).
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
65
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
• Eating a low carb diet, rich in cardiovascularly "healthy" fats (generally high in
unsaturated(365) and omega-3 fatty acids, and low in trans-fats(366)) improves
lipid profle and keeps insulin levels low(367), the latter of which will generally
reduce cholesterol biosynthesis and shift various aspects of metabolism away
from atherogenesis(368, 369). Of special note, animal-derived omega-3 fatty
acids (DHA and EPA) can actually enhance amino acid and insulin-induced
stimulation of protein synthesis(370, 371). [The importance of reducing saturated
fats from the diet per se is less clear(372, 373).]
• Thus, the strategy here is to have a bit of the best of both worlds: High
carbohydrate foods peri- and post-workout, when the trained muscle is more
receptive to glycogen synthesis, and to amplify the exercise-induced elevation of
protein synthesis, and well as inhibit protein breakdown. However, lower
carbohydrate meals may very likely have cardiovascular health benefts, and
foster healthy fat and vitamin and nutrient-rich vegetable (and fruit) intake. This
approach allows for the culinary delights of carbohydrate rich food, as well as
delicious, but healthy high fat food, plus nutrient and fber rich fruit and vegetable
consumption.
66
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
There are potential health and metabolic benefts to eating a
low(er) carb diet, high in healthy fats and fber from fresh fruits and
vegetables on non-training days and during the pre-workout meals.
Protein and Overall Caloric Intake
Bodybuilders have recognized for years that protein is vital for gaining muscle.
Peter Lemon’s seminal literature review suggested 1.5 - 2.0g of protein / kg body mass /
day for athletes in heavy training(293). Nearly two decades later, the position stand of
the International Society of Sports Nutrition echoed Lemon’s recommendation, calling
for 1.4 – 2.0g / kg / day, or nearly 1g / lb of body weight / day, as a safe way to
potentially enhance (resistance) exercise adaptations(374). Although still a much talked
about and controversial topic(375, 376), most lines of evidence support this
recommendation. [Interestingly, some authors who soundly criticize the support for these
protein intake guidelines still favor post-workout protein timing(376-378).]
How much Protein per Day?
Unfortunately, the science has not been performed to more specifcally zero in on
the optimal level of protein intake on performance or body composition enhancement
when gaining muscle is the goal. Instead, measurements such as nitrogen balance, which
fail to predict long term body composition changes(292, 379, 380) simply point in the
direction of higher protein need. However, a meta-analysis found that when consuming
protein above a control intake of 1.2g/kg/day (adding ~50g of protein / day, raising intake
very near the ~2.0g/kg/day upper end of recommended levels), the additional protein
enhances both gains in strength and muscle mass from training(381). Across studies,
increasing protein intake via supplementation further promoted muscle fber hypertrophy
by ~50% in younger (<50yr) subjects(381).
[This effect of consuming more protein
overall was confrmed in another meta-analysis as well(382).] Similarly, when dieting for
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
67
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
weight loss, higher protein levels (1.5g/kg/d) act additively with exercise to promote fat
loss and retention of muscle mass(383-385).
Protein Quality?
Quality of protein is important, as whey or milk-based protein is often more
effective than soy (or just carbohydrate alone) for stimulating protein synthesis and
packing on muscle(386-390), perhaps in part because whey [a component of milk
protein[Silva, 2005 #7040;Marshall, 2004 #6964}] is so high in leucine(391). Naturally,
animal protein sources, such as meat and eggs are high quality and rich in the essential
amino acids(392) and highly digestible(393). Nuts, on the other hand, may be poorly
digested(394) and legumes (like peanuts) may contain anti-nutrients that reduce protein
quality(395). The bum rap of plant proteins is generally unfounded, as they will mostly
be combined with other, more complete proteins (containing all the essential amino
acids), are generally well digested, and thus can have high nutritional value in most
diets(396)
68
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Don’t Forget Milk!
Simply consuming milk as a source of protein and carbohydrate, seems to work better
than many might have expected for gaining muscle mass. Digestive problems(397) and
casomorphin derivatives aside [e.g., BCM7 from A1 cows(398)], the calcium content,
high-quality protein and other components of good old cow’s milk (and dairy) may
actually confer it with a body composition re-partitioning effect, especially when it
comes to reducing body fat(399-401). “Encrypted” in milk proteins [both whey(402) and
casein(403)] are di- and tri-peptides(404, 405) that can make their way into the
bloodstream(406) and positively affect fat cell metabolism(401), as well as lower blood
pressure by inhibiting angiotensin converting enzyme [act as ACE inhibitors(405)].
You Gotta Get the Food In...
The long-term safety of “high” protein diets has not been studied
extensively(375), but evidence of adverse effects (e.g., on the kidneys) is sorely
lacking(407, 408). Excessive protein, above about 35% of daily caloric intake or 3.5g /
kg / day can indeed create protein toxicity issues (hyperaminoacidemia, nausea, etc.)
(409), but this is far beyond the 1g / lb / day mark that bodybuilders use as a standard. A
recent study found that increasing protein from 2.3 to 4.4g / kg / day did not alter body
composition, i.e., increase fat-free mass or fat mass despite an increasing caloric intake
~800kcal / day for 8 weeks(410).
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
69
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Of great interest are the results of several large scale studies that all suggest the
typical American adult consumes approximately 1.2g protein / kg / day or more, well
above the national “standards”(411), and very near or within the ranges suggested for
athletes in heavy training. Indeed, the increased energy needs of heavy training will, in
most cases, ensure that simply consuming ~12-15% of kcal from protein also means that
protein consumption is adequate(376, 412). Some authors have suggested that for those
training >90min / day, kcal intake should be approximately 50kcal/kg/day (or 22kcal /
lb / day)(413). This is roughly how long a Tier III Fortitude Training session might last.
Using the above as a template, a 220lb (100kg) bodybuilder would consume about
5000kcal per day, 750kcal from protein (190g), i.e., 1.9g / kg or 0.85g / lb. For those
concerned about this level of caloric intake, studies suggest that the weight gain from
simply overeating (about 1000kcal above maintenance, although this excess varies as
70
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
one’s metabolism adjusts) is about 1/3 fat-free mass even when there is no exercise
training involved(3, 414). Body composition changes may be even more favorable just
from consuming more protein(415), although there are limits to this approach, of
course(410). If one can theoretically, through hard work in the gym, sound nutrition and
recovery, transform this gaining ratio of fat-free mass : fat from 1 : 3 to 2 : 3 (in favor of
FFM), a hypothetical gain of 30lb of body mass would equate to packing on roughly 20lb
of muscle mass. In my book (pun intended), this is not a bad ratio for gaining muscle to
fat.
The obvious bears repeating: One must consume enough high
quality protein (e.g., from milk or other animal sources) as well as enough
calories to foster muscle gains.
Dietary Supplements
Food-based “Vitamins”
Generally, my opinion is that dietary supplements would ideally not replace what
can easily be consumed by eating whole foods. For instance, from a health perspective,
supplementing with antioxidants has proven generally ineffective in reducing
mortality(416) versus foods with a wide spectrum of antioxidant nutrients(417) such as
fruits and vegetables, that are associated with greater life expectancy(418, 419). As a
specifc example, despite the role of oxidative stress in disease(420), research generally
doesn’t support vitamin C supplementation for living a longer life(416, 421), although it
may have a modest effect against some cancers(422). From an exercise performance
perspective, quenching free radicals with Vitamin C (in doses around 1000mg / day,
especially if dosed with ~400IU Vitamin E)
prevents the normal induction of free
radical-quenching gene products(423-427)}. In doing so, vitamin C supplementation at
this level also negates the normal exercise-induced improvements in insulin
sensitivity(428) and muscle mitochondrial density(427).
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
71
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
However, a number of natural substances like quercetin (found in fruits and
vegetables)(429, 430) and undenatured whey both upregulate our cells’ ability to
quench free radicals and also improve human performance(431-439). This property has
also been demonstrated in plant extracts (e.g., from white willow bark(440)) and several
food components and spices(441), including cinnamon(442-444), garlic(445-447),
curcumin (found in tumeric), carnosol (rosemary), sulforaphane (cruciferous vegetables
like broccoli), and polyphenols such as resveratrol (Japanese knotweed), and EGCG
(green tea)(429, 448).
The above being said, if you suspect or, better yet, have even done an in depth
dietary recall demonstrating that your diet is defcient in particular vitamins or minerals
(e.g., you can’t recall the last time you had a vegetable other than something on a pizza),
72
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
I would suggest considering a food-based “multi-vitamin” or superfood-type of foodbased concentrate.
Given the aforementioned lack of evidence the single nutrient
supplementation is healthful, the notion of “food synergy” has evolved(449): “Food is in
the frst instance a complex, nonrandom collection of molecules orchestrated
evolutionarily for the life of [an] organism(450).” This notion is supported by evidence
that dietary patterns [like the mediterannean diet(451)] and diets ranked high in overall
food quality reduce disease(452), while the typical American diet promotes disease(453).
Also, there seems to be synergy and additive effects of the healthful components of
foods(454), lending them “functional” properties, i.e., health benefts (especially if
consumed on a regular basis) beyond their simple nutrient composition (grams of protein,
carbs, etc.)(455-458). Again, typical synthetically produced dietary supplements do not
seem to provide the benefts of whole food, but perhaps a food-based (typically
emphasizing fruits and vegetables) multi-vitamin may serve as a stopgap for those who
(perhaps because of a strictly controlled pre-contest nutritional regimen) don’t have much
dietary variety.
Supplements For Digestive Health
One thing I’ve consistently noticed over the years is that some (but not all, of
course) of the largest bodybuilders are often those who have an unusually large appetite
and/or have (in my opinion) impressive eating prowess. Years ago, I spent some time
with a friend and fellow competitor, who was at least a notch better bodybuilder than me
at the time. I was amazed at how quickly and easily he could put down large quantities
of food: The more I got to know him, the clearer it became that this played a role in his
impressive off-season gains. On the other hand, a frequent “concern” of clients, and a
common diffculty I’ve had, has been with consistently eating large quantities of food
without constant abdominal bloat, upset stomach and signs of poor digestion / malabsorption (e.g., food in one’s stool).
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
73
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Maintaining Your Microbiome
We live in symbiosis with 100 trillion microorganisms, our microbiome(459),
most of which are in out gut or gastrointestinal (GI) tract. The wanted bacteria aid in
immune function, processing of food and even vitamin absorption, as well as warding off
pathogens(460). Of these, the lactic acid bacteria – of the Lactobacillus and
Bifdobacterium genera – are the best studied(460-463).
These helpful symbiotic
bacteria, called probiotics when consumed in food or supplement form, require nondigestible food components (typically fbers such as fructooligosaccharides and inulins)
to grow and prosper. [The foodstuffs for probiotic bacteria are known as prebiotics(464),
although this defnition is debated(465, 466). Postbiotics refer to the substances produced
by probiotic bacteria that have healthful function(467).] Health supplements that combine
74
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
pre- and probiotics are called synbiotics(465, 466), and may often have superior health
benefts compared to probiotics alone(463, 468).
Probiotics have promise in treating antibiotic-associated gastrointestinal disorders
(e.g., diarrhea)(469), ulcerative colitis(463, 468), irritable bowel(470, 471), colon cancer,
diabetes, food allergies(465), lactose intolerance(472), respiratory infections(465) and
even cardiovascular disease(473, 474)
Substrates for prebiotics would include legumes, vegetables (onion, asparagus,
garlic), cereals (wheat, barely and rye), fruits (banana, tomato)(475), and raw
honey(476). [The effects on different bacteria may even vary according to the source of
the honey(477).] Chicory root is the source used for prebiotic supplements as it is very
high in inulin(478, 479).
Probiotic foods are typically those that are fermented(480) (a anaerobic process in
bacteria, converting carbohydrate into alcohol, carbon dioxide and/or lactic acid), and
are found in cultures (pun intended) around the world(481). Typically, bacterial “starter
cultures” using Lactobacillus and Bifdobacterium are used to create these products
commercially(480).
Dairy-based products include yogurt (including greek yoghurt),
kefr, and aged and cottage cheese(480).
Other fermented foods like kimchi(482),
sauerkraut(483), miso soup(484), pickled vegetables(485-487), and my favorite,
kombucha tea(488, 489) are available.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
75
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Direct studies on exercise performance are lacking(490), but a strong (perhaps
even obvious) argument can be made that a healthy microbiome can help in enduring the
rigors of hard training, especially when it comes to maintaining immune function(491,
492). Eating the above foods on a regular basis would be my suggestion because they
often contain a variety of probiotics(480). [In case you’re wondering, I have some bad
news: Frozen yogurt may not contain active cultures(493).]
Of course, pre-, pro- or synbiotic supplements [e.g., 1-2g inulin with probiotic
labeled to have a colony forming unit (CFU) count in the 10 billion range] can be quite
effective(494), but it is very common that probiotic supplements are mislabeled or
contain no probiotic strains at all(495, 496), and some may even contain harmful
bacteria(497). Consulting with a medical professional who can interpret a stool analysis
may help in fne-tuning your probiotic intake.
Digestive Enzymes
Although hypothetically they might not contribute sizably to pancreatic enzyme
output(498), digestive enzymes have indeed been found to reduce bloating, at least after a
high calorie (high fat) meal(499). Pancreatic lipase [typically labeled as pancreatin, e.g.,
one containing 12,000 FCC/FIP lipase units(500)] can help in cases of known (exocrine)
76
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
pancreas insuffciency(501) and promote weight gain(502).
Naturally, lactase
supplements can be used as needed by those with lactose intolerance(503).
If you feel you have a digestive disorder, please consult a medical professional. If
you’re obviously pushing the limits of your otherwise healthy GI tract, you may have to
experiment a bit with different digestive enzyme formulations, as have my clients and I.
Supplements may include the pancreatic enzymes (lipase, amylase, proteases like pepsin
or trypsin), plant-derived enzymes (bromelain and papain), bile (for fat emulsifcation)
and either acid sources (betaine HCl for hypochlorhydria) or buffering agents for those
who produce excessive gastric acid(504). Enteric coating and enzyme buffering may
make a difference in effectiveness as well(505), depending on one’s particular digestive
needs.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
77
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Of Course: Creatine Supplementation
One of the most studied and touted sports supplements [although not lauded in all
studies(506)], creatine monohydrate may have a multitude of benefts for bodybuilders,
including:
• Fatigue prevention / enhancement of muscle force recovery(507).
• Direct anabolic or anti-catabolic effects(508-511), although counterevidence
exists(512, 513).
• Reduction of myostatin, an inhibitor of muscle growth(157).
• Anti-infammatory actions(514, 515) via reduction of pro-infammatory
cytokines(516).
• Enhancement of glycogen synthesis with carbohydrate intake(517), which
complementarily increases creatine uptake(518), perhaps by amplifying the
GLUT4 glucose transporter protein(519) increases brought on by resistance
training(313).
You’ll likely be consuming creatine at relatively high levels via the meat you are
eating(520), but I suggest using creatine monohydrate (~5 grams, split over two doses)
during the post-workout, high carbohydrate meals (totaling 20g / week). A loading phase
is not necessary to maintain elevated creatine levels with regular (smaller) supplemental
doses such as this(521). Some bodybuilders have found it highly effective to consume
creatine throughout the day, with the intention of chronically(522) exerting the potential
direct anabolic effects of creatine [e.g., myostatin reduction(157)].
78
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
CHAPTER 3 – FORTITUDE TRAINING PROGRAM OUTLINE
“Prescribing hard work for the soft, or easy work for the hardy, is generally
nonsense. What is always needed in any aim is right effort, right time, right
people, right materials.”
-Idries Shah(523)
This chapter is intended to be a concise guide to executing Fortitude Training, so
from here on out, I’ll spare you the science and my experiences that give support to the
program. (You’ll fnd this information above in Chapter 2.)
Figure – Fortitude Training Cycle Overview: Volume, Frequency, Weekly Schedule.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
79
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
SIMPLIFIED, PROGRESSIVE PERIODIZATION: BLAST N’ CRUISE
Training is broken down into two phases:
1.)
The “Progressive Blast” is the meat n’ potatoes of Fortitude Training
(FT) where an attempt is made to lift progressively over the course of
a brutal 3-6 week period.
2.)
The FT de-loading period is a form of a taper, called an “Intensive
Cruise,” whereby training intensity (weight used and effort) remain
high, but training volume (# of sets, or the Volume Tier) and / or
frequency is reduced. ONLY Muscle Rounds workouts are used
(simplifying overall training structure - see below) during the Intensive
Cruise.
You will be testing yourself, and your Fortitude, during a Progressive Blast (to the
degree you’re willing), such that the Intensive Cruise creates an overreaching effect,
ideally meaning you gain strength and size that you can then build upon during the next
Blast.
Progressive Blasting - Overview
The fgure above is to help orient you to the overall training structure.
complete training cycle will last 1-2 months (4-8 weeks).
Each
You will be training
aggressively (Progressive Blast) for ~3-6 weeks and then, as your instinct tells you,
“deload” with an “Intensive Cruise” lasting about 1/3 as long the previous Blast duration.
Essentially this means ¾ time Blasting, ¼ time Cruising. If you are able to Blast longer
than 6 weeks, you may not be training hard enough or with the appropriate Volume Tier
(see below).
During each Blast, you can vary training Volume using the 3 Tier system. Also,
Frequency of training each muscle group can be increased using the “Turbo” version of
80
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
the program instead of the “Basic” version. (I suggest starting with the Basic version.
Regardless of whether you use the Basic or Turbo weekly schedule, you will still train 4
days per week. [This can be altered if needed.
See the Frequently Asked Questions
(FAQ).]
The Weekly Schedule for both FT versions includes:
• Day 1: Loading Sets for Lower body and Pump Sets for Upper body
• Day 2: The Opposite of Day 1 (Upper Loading, Lower Pump Sets).
• Day 3: Lower Body-focused Muscle Rounds
• Day 4: Upper Body-focused Muscle Rounds
• Per your scheduling needs, the order of Day 1 and 2 can be reversed, and the
same for Day 3 and 4 (to maintain alternation between upper and lower body
focused workouts).
There are two Versions of Fortitude Training: Basic Version and Turbo Version. Turbo
differs from the Basic Version in that you train the major muscle groups of the entire
body on both Day 3 and 4 (Muscle Rounds) in Turbo. Distributing the same workload
(Muscle Rounds) thus increases weekly frequency to 4 x / week, but does not change
overall training volume (with the exception of warm-up sets and Stretches).
Thus, during each Blast, varying the Volume Tier and Version (Frequency) can permit
various ramping patterns that are either pre-planned or adaptive, depending on your
recovery. Here is an Example (5 week) Progressive Blast and Intensive Cruise:
Figure – Example 5 Day Blast, varying both Volume Tier and Version. (W/O = Workouts.)
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
81
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Intensive Cruising Overview
The Intensive Cruise is a “deload” that last about 1/3 as long as the preceding Blast. (See
Figure Above.) You should:
• Reduce training Volume, if possible, by moving down a Volume Tier. (If you are
using Volume Tier I, stick there.)
• Training frequency is also reduced by training only train 2-3 x / week (once every
3-4 days or so), depending on how your recovery needs and the length of your
Cruise. (This would entail only 3-4 workouts in the above example.)
• Train only with Muscle Round workouts (Day 3 and 4)
• Use either Basic or Turbo Versions of the Muscle Rounds (half-body or full body
training each workout). Generally, you would stick with the FT Version you
fnished the Blast with, but this is also up to you.
• Train HARD on the days you do train. Workout intensity, both in terms of loads
used and effort level should not be reduced during the Sets (mainly Muscle
Rounds) themselves.
• Make sure you experience a Taper: You should feel fresh in the gym during the
Intensive Cruise.
• Approximately the last 1/3 of Cruise (just before beginning the next Progressive
Blast) should be a break from training. This last part of the Cruise could be ~2-3
days during a 1 week Cruise or ~5-6 days during a 2 week Cruise.
Progressive Blast Duration, Volume Progression and Version Selection
• Blasts will last between 4 and 6 weeks ideally (but could be as short as 3 weeks):
• During your frst Blast, most should begin with Tier I and work up, week by
week (towards Tier III) instinctively. This will be a matter of your personal
recovery resources in general, diet (off-season or pre-contest), supplementation,
and current rest and recovery issues (job, sleep quality, etc.).
82
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
• Move from one Tier to another with the goal of making it through a Blast about 6
weeks, but cut the Blast short if you start to feel signs of overreaching (see below)
that are beginning to impair your ability to train as intensely as possible. (Note
that you will ideally also train with maximal effort during the Intensive Cruise
workouts, so plan accordingly.)
• When in doubt, TRAIN HARD with fewer sets (a lower Volume Tier) with the
intention of extending your blast to about the 6 week mark.
• Drop down a Volume Tier to extend a Blast if needed (and safe to do so).
• You may be tempted to use a higher training volume than laid out in Tier III.
Before doing so, I would frst focus on completing a 6 week Blast at Tier III. An
intermediate step would be to use the TURBO version before adding Sets to Tier
III – BASIC Version.
• Learn your Body: You may do better with shorter, higher volume Blasts – or –
with longer Blasts at a lower Volume Tier. (The same goes for how you structure
your Intensive Cruise.)
• I’d suggest not Blasting longer than 6 weeks until you’ve logged several complete
training cycles and are certain this would be a productive strategy.
Figure – Example 5 Day Blast, varying both Volume Tier and Version. (W/O = Workouts.)
Signs and Symptoms of Overreaching and Overtraining
The symptoms of overreaching and overtraining lie on a continuum, from be wary
(overreaching) to really bad (overtraining). You should not extend a Blast to the point of
overtraining: Ideally, keeping Blast duration to 6 weeks or less should ensure this. If you
begin to experience any of the below, this suggests you should consider bringing your
Blast to an end.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
83
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
• Reduced performance in the gym(93).
• Motivation and mood changes(524).
• Feelings of fatigue(93) and depression(10). (This latter possibility should be
addressed by a health care professional.)
• Gastrointestinal disturbance and/or loss of appetite(524).
• Chronic sweating, increased respiration or thirst(524).
• Tendon and joint complaints(524).
• Reduced maximal heart rate, but elevated resting heart rate(525).
• Menstrual dysfunction(524, 526, 527).
• Impaired immune response (getting sick easily)(528).
• Increased blood creatine kinase or urea levels, indicating chronic muscle damage
and catabolism(10).
• Decreased Testosterone : Cortisol Ratio(35).
• Dysfunction (variable) in the sympathetic (fght or fight) nervous system
symapathetic(35, 93, 529, 530).
• Possible decreases in Heart Rate Variability(531). [Higher heart rate variability
indicates ftness(525, 532, 533) and general health (reduced risk of disease and
dying)(525, 534).]
Blast Weekly Split
84
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
• You train four times per week, with four different workouts (Days 1, 2, 3 and 4).
• You might train Mon / Tues / Thurs / Sat or perhaps Mon /Wed / Fri / Sat, but not
any three days in a row if possible.
• Days 1 and 2: Loading Sets and Pump Sets, training your entire body each day.
Day 1 = Loading Sets for the Lower Body, Pump Sets for the Upper body. Day 2
= Reverse of Day 1 (Loading Sets for Upper Body, Pump Sets for Lower Body).
• Days 3 and 4: Muscle Rounds
• SEE THE END OF THIS CHAPTER for OVERVIEW SHEETS outlining the
entired week’s training. <CLICK HERE>
Blast Frequency: Choosing Basic Versus Turbo Blasting
Use the Turbo Version when / if you:
• Recover well, easily handing the Basic Version.
• There is no need for the joint / tendon recovery in the Basic Version: Watch for
any knee pain, tendinitis or various overuse-type injuries (tennis elbow, etc.) as
your sign to not use the Turbo Version. In this case, take appropriate measures
with a medical professional to treat such issues.
• For the sake of variety. NOTE: You can move back and forth between the Basic
and Turbo Progressive Blast schedules, as needed or desired. (See example
above.)
• To Bring up a muscle group. The Turbo Version can be modifed to train only
certain muscle groups on Day 3 and 4 (i.e., create a kind of “hybrid” between the
Turbo and Basic Versions).
Set Execution: Continuous, “Clean” Repetitions
To train with the high frequency of FT, we must avoid overtraining the nervous
system and focus on muscular (not tendinous or articular) overload. (See above for a
research literature review of this topic.) My experience is that training with the "style /
form" outlined below can achieve this.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
85
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
• Avoid “cheating” by engaging accessory muscles or using body English as sets
near failure. Focus the tension on the intended muscle. The incredibly long
struggling reps will (and should) happen, of course, but not because your exercise
execution is changing rep by rep.
• Do not extend a set out (making the reps discontinuous), by taking pauses
between reps during Loading Sets or Pump Sets. (This is an inherent part of
Muscle Rounds, as you’ll see below.)
• The above will be hard execute initially, as you may have learned to extend
straight sets out by performing the reps discontinuously, i.e., with slight pauses
between the most diffcult repetitions as the set nears its end. Fight this
temptation.
• Only pause during a set (or cluster of repetitions during a Muscle Round) if
needed to adjust grip, foot placement, stance, etc. as needed, but not to rest.
Thus:
• Loading Sets and Pump Sets are continuous: Repetitions are performed without
pausing between reps for the most part. A pause or two on a last / failure set of
your loading sets is OK. A Loading Set of 8 reps clustered into mini-sets of 3, 2,
1, 1, and 1 reps, that takes 90 seconds to performe is not what we want. (If you
can only get 8 reps by performing the set in that fashion, chances are you are
using a load that is too heavy for this style of training.)
• A Muscle Round is intentionally a discontinuous set: You perform mini-sets of 4
reps, interspersed with 5 breaths (or approximately 10 seconds) of rest (see
below). However, within each mini-set of a muscle round, the reps should be
continuous, too, as described above.
Sets are performed continuously in FT for several reasons:
• To ensure that progression in the gym comes from improvements in muscle
performance and your effort level (not from cheating or resting within a set).
• To keep you safe when performing sets in a fatigued state. Sets will come to
more quickly to an end when performed continuously, limiting your time lifting
heavy loads that could precipitate injury.
86
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Blast Set Types
The Log Book
Note that you’ll be using a Training Log to record your weights and reps for each
set type. I have included some Log Books that you can use in the Appendix, if you so
desire, but a simple ring binder or paper notebook can serve just as well. Use whatever
you feel most comfortable with.
• For Loading Sets and Muscle Rounds, the Log Book is vital so you can
progressively overload and know when to exchange exercises (Loading Sets), or
have a goal weight x reps to beat based on past performances of Muscle Rounds.
• Muscle Round performances can be keep in a loose-leaf fashion, as a “pool” of
exercises for each muscle group to look back on when picking the Muscle Round
exercises for a given day (see below).
• For Pump Sets, the training log is more so convenience of knowing what loads
and reps you did previously (in case you went too heavy, for instance). The load
for Pump Sets could very substantially based on how you feel that day and how
you perform the pump set (see below).
How to Do Loading Sets (Days 1 and 2):
• Load (Weight used): Weight should be such that your repetitions fall in the 6-12
rep range. You may need to adjust weight as the Loading Sets proceed and
fatigue ensues to stay in this rep range (see examples below).
• Rotating Exercises: Choose THREE Groupings (call them A, B and C) of
Loading Exercises for each muscle group, one set for EACH WEEK and Rotate
through these week by week. Most important are the compound exercises, as
practical gym limitations may not allow you to always use the same isolation
exercises for zig-zagging (see below).
• Progression: The idea is to progress in terms of weight and or reps each time you
come back to an exercise grouping, on one or more of the set.
• Changing Exercises: For any Grouping of Loading Exercises, when you fail
to progress (substantially) for two workouts, change the exercises or the ORDER
of exercises (e.g., reverse the order of compound and isolation exercises) or
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
87
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
change the exercises in the Grouping. (If there is an obvious reason why workout
performance was poor, e.g., a personal emergency that keeps you up the night
before a workout, you may consider retaining that Grouping of Loading Exercises
for at least one more workout before changing.)
• When keeping the same (or some of the same) exercises in a grouping or simply
switching exercise order, ignore past reps with a given exercise and weight and
simply attempt to “beat the log book” with the new Grouping confguration.
• Exercise Selection (ZIG-ZAGGING): Use Primary Compound Free weight
exercises (Barbells, dumbbells and plate-loaded machines) or your specifc
preferences for you “go to” mass building exercises. Alternate Sets of Compound
Exercises with Isolation Exercises (free weights when possible) for the same
muscle group. I call this back n' forth alternation between compound, multi-joint
exercises and isolation (mainly single joint) exercises “zig-zagging.”
• Rest: 1-2min between set – long enough to o longer be winded just before each
set. (Rest intervals are specifed below in the Fortitude Training Summary
Sheets, but can also be individualized and based on the exercises you choose.)
Start the rest interval when you get to and have set up (adjusted weight, etc.) at
the exercise machine / rack / station and actually start resting. (The transition
between exercises should be short, but don’t count this as rest. If you have to
walk across the gym and strip weight from a bar, the rest interval would start only
after you have done so and are seated / resting in preparation for the next set.)
• Repetitions (Load) range between 6-12 for each set. (You can choose rep ranges
as needed, per exercise, your experience, personal preference, safety, etc., but this
is a general guidline.) Adjust weight set by as needed to stay in this range as you
zig zag between exercises. (See examples below.)
• Failure: TAKE ONLY the last compound exercise to absolute failure (with a
safe spot). Leave a rep or two in the tank for other sets. Isolation exercises can
each be taken to failure, if safe to do so.
• Order of Exercises: This will vary, depending on Volume Tier (# of sets) and
how you would like target the trained muscles. For example, an isolation
exercise (hamstring curl) can precede a compound one (barbell squat) to prefatigue and target the hamstrings over the quads and glutes.
88
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Loading Set Practical Examples
Below are some specifc (real world) examples, step by step, of how one would
carry out a sequence of Loading Sets for several muscle groups. The weights and reps
are simply examples for a fctitious trainee.
Chest (VOLUME TIER III, Day 2, 2nd Muscle Group)
Back (VOLUME TIER III, Day 2, 1st Muscle Group)
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
89
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
LOADING SETS for THIGHS, Tiers I, II and III, all Three Exercise Sets
• Below is an outline of all three exercise groupings one might use for THIGH
loading sets, for all three Volume Tiers (I, II, and III)
90
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
How to Do Pump Sets (Days 1 and 2)
• Like Loading Sets, Pump Sets are also continuous in nature, with the intention of
creating a metabolic overload and an occlusion effect. The pattern and style of
the set can vary however (see below). You may pick exercises that help you
focus on weak (relatively underdeveloped) muscle groups for Pump Sets and/or
those you have a hard time creating a strong contraction (“mind-muscle
connection”) in during Loading and/or Muscle Round sets. For instance, a cable
cross-over with a deep stretch would be a great Pump exercise selection for
someone who has a hard time activating the pectoralis major during pressing
exercises.
• Load (Weight Used): The purpose is not to create tensile overload, so the weight
used here may be quite light (50% 1 rep maximum or something you could lift for
30+ repetitions if fresh doing an all out set where you rested between reps to
extend the set). When in doubt, go lighter and get more repetitions (full or
partial) continuously when executing Pump Sets.
• Exercise Selection: Vary the exercises often and avoid any exercise that irritates
a particularly sore area or a structure where you may be developing or tend to
develop arthragia (joint pain) or tendinitis. Pump sets would be done mostly with
(joint and tendon friendly) machines and cables with the intention to isolate the
muscle.
• Rest: For Pump Sets, the Fortitude Trainee couples exercises together (Thighs
and Calves, Back and Chest, Delts and Abs, Biceps and Triceps) in a superset
fashion with 1:00 rest between supersets. (See Overview Sheets below.)
• Repetitions: Generally one would perform 15-25 (or 30) reps / set. Use partial
reps, 21's, slow negatives, etc. to extend out the set, but don't release the tension
during the sets. Pump sets are about pumping up the muscle, creating metabolic
demand and isolating the muscle in question, not about moving heavy weights,
causing muscle damage, etc.
• Failure: Sets would be taken to “failure,” but this could happen after doing
several partial repetitions, a contracted isometric, a very slow number of fnal
repetitions at the end of the set, etc., as long as the repetitions are continuous. Do
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
91
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
not allow any cheating, long pauses between reps, etc. Pump Sets should be
composed of “burn out” style reps without any ballistic or cheat repetitions.
• Order: Feel free to vary the order on these as you see ft (Back before Chest,
Calves before a compound thigh movement, etc.).
• Rotating Exercises: See Exercise Selection above.
• Progression: The loads for Pump sets would generally increase occur over time,
but this not a primary focus. On some days, you may use very light loads and do
very slow contractions, if this feels right to you.
Pump Set Example: Delts and Abs (Day 1, Volume Tier III)
92
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Pump Set Example: Legs (Day 2, Volume Tier III)
Pump Set Strategies
Below are some strategies one can use to make Pump Sets a bit more interesting.
Feel free to mix things up in you own way as well.
Strategies for Pump Sets
Partials
(Reverse) 21's
Slow Reps
Change Foot/Hand position
Isometric Hold
DC-style Static w/ Pulses
©Scott W. Stevenson
After several normal Range of Motion Rep, perform shortened "mini reps"
to extend the set.
7 full Range of Motion repetitions, 7 x 1/2 ROM @ Top, 7 x 1/2 ROM at
Bottom. (Mix up the order of rep groupings for variety.)
After several regular tempo reps, perform several slow repetitions
Change foot position, space, grip or other aspects of exercise technique
mid-set (when SAFE to do so).
Finish a set with a prolonged isometric hold.
Final eccentric is prolonged with mini pulses while lowering the weight.
All Rights Reserved
Fortitude Training Manual
93
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Loading and Pump Set Examples (Days 1 and 2; Volume Tier III)
How to Do Muscle Rounds (Days 3 and 4)
• Muscle Rounds (MR) are a form of a cluster set: Repetitions are broken up into
sets of 4 repetitions, separated by about 10 seconds rest (typically about 5 deep
breaths) for a total of 6 sets. You can use a stopwatch initially to match your
breath count with elapsed time, and then just go by breaths, if you so choose. The
6 sets of 4 reps is Leo Costa’s basic confguration for a Muscle Round(7). I’ve
kept this clustering (and timing interval) because it roughly creates a 1:1 work :
rest ratio, which allows you to also do muscle rounds unilaterally with the same
work : rest ratio by simply alternating sets of 4 reps (left-right-left-etc.) for a total
of 6 sets each side. (Note that Costa’s Muscle Rounds are not performed the
same as Fortitude Training Muscle Rounds – see below.)
• Repetitions (and Load): You should only have ONE FAILURE POINT in each
Fortitude Training Muscle Round. Pick a weight such that you can perform at
very least 3 sets of 4 reps, failing in the 4th to 6th set. (As a guideline for doing
94
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Muscle Rounds for the frst time, this load usually corresponds with roughly a 15
repetition maximum for a continuous straight set. Obviously, if you can’t
perform three sets of 4 at the start of a MR, the weight was too heavy.) If you can
get more than 4 reps on the 6th set, take that set to failure (safely) to gauge how
much to increase weight when returning to that exercise for a Muscle Round in
another workout. If you fail in the 4th or 5th set of the Muscle Round, drop the
weight 10-30%, such that you can get the remaining sets of 4 reps without
another failure rep. (If you can’t get the remaining sets of 4 continuous reps
with perfect form, you didn’t drop the weight enough.)
• Failure: See above.
• Exercise Selection: Pick an exercise that requires minimal effort to rack and
unrack the weight: The smith machine, plate loaded machines, cables,
selectorized (weight stack) machines, dumbbells with a suitable exercise (or use
powerhooks; http://www.powerhooks.com) or a barbell for exercises where you
can rack the weight easily, have a spot and/or are in a power rack with the safety
bars in place to avoid injury. Exercises where you have to walk the weight out
or where safety in racking / unracking the weight is an issue are NOT
suitable for Muscle Rounds.
• Rest: Rest between Muscle Rounds should be enough to prepare for the next MR.
Generally, if you’re doing a MR every 10 minutes, you’ve moving at a decent
pace. (A faster pace for smaller muscle groups, and slower pace for larger muscle
groups makes sense.)
• Order: Varying order of exercises is part using Muscle Rounds to create a novel
growth stimulus. You can use an isolation movement before a compound
movement to ensure you focus the stimulus on the intended muscle. Or, if you
like the feel given compound movement for muscle rounds when you are fresh,
you can do that exercise frst. This order can vary workout by workout.
• Rotating Exercises: Perform only one MR for a given exercise in a workout.
Your exercise selection will be intuitive: Do exercises that you feel work best for
your physique, in the context of how previous workouts went (and where you are
sore, etc.), and making sure (as with PUMP SETS) to avoid those exercises that
might cause or exacerbate joint or tendon pain. Muscle Round exercises should
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
95
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
chosen be to “fll in the holes” in your physique. You don’t need to regularly do
any particular exercises, keeping it very random and fresh. On the other hand,
you might choose to hammer away at a given exercise until you grow quite strong
in that movement and this is refected in your physique.
• Progression: Log performance in your Log Book to create a "Pool" of exercises
you’ve used for Muscle Rounds (see below), so you can see what you’ve done
previously and try to beat that performance (weight, sets x reps, or both). The
Muscle Round exercise pool can simply be kept in a loose leaf fashion at the back
end of your log book.
• NOTE: Pump Sets are used instead of Muscle Rounds on lower Volume Tiers for
Days 3 and 4 for small muscle groups (arms, abs, forearms) as a lower volume
stimulus.
Examples of Muscle Round Weight Adjustment and Progression (Exercises May
Vary)
Muscle Round Weight Adjustment Examples
100lb x 4, 4, 4, 2 (Fail), drop to
Failure 4th Set
70lb , 70lb x 4, 4
100lb x 4, 4, 4, 4, 3 (Fail), drop to
Failure 5th Set
80lb , 80lb x 4
100lb x 4, 4, 4, 4, 4, 3 (This
Failure 6th Set
weight next time or up to 110lb)
100lb x 4, 4, 4, 4, 4, 8 reps (Go up
Fail 6th Set (Too light)
to 110 or 120lb next time)
Fail 3rd set or before; Drop 30%
Weight Too Heavy
and can't get final sets of 4
Set Types: Overview of Key Features
The below is a basic “cheat sheet” to help you differentiate Set Types (Loading,
Pump and Muscle Rounds). Features of the Stretch Type to follow each Set can be found
above.
Parameter
Load
Repetitions
Exercise Kind
Exercise Selection
Changing Exercises
96
Loading Sets
Heavy
6-12, Adjust Wt. as needed
Basic BB and DB Exercises
Rotate A, B, C Groups
When Fail to Progress
Pump Sets
Light
15 - 30
Machines and Cables
Vary, No Aches / Pains
Regularly
Muscle Rounds
Moderate (~15RM)
6 Sets x 4 Reps
"Rackable" betw. Sets
Vary, No Aches / Pains
Your Choice (See text)
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Failure
Rest
Exercise Order
Load Progression
Stretch (If unsure)
LAST Cmpd Ex, ISO if safe
1:00 - 2:00 (see Text)
Target Weaknesses
Primary Importance
Flexibility Stretch
Burnout style (see Text)
1:00 Betw. SuperSets
Vary as needed
Minimal Importance
Extreme Stretch
Fail ONLY ONCE / MR
10s / 5 breath; ~5-10min
Your Choice (See Text)
Log Pool of Exercises
Overload Stretch
Intensive Cruising
Figure – Fortitude Training Cycle Overview: Focus on Intensive Cruise.
Intensive Cruising would last in total about 1/3 of the total Blast time. E.g., a 6
week Blast would be followed by about 2 weeks of intensive cruising. The purpose of
the cruise to both ensure recovery and to fully harness a slight overreaching “rebound”
using a taper (see text above for details). The Cruise is “Intensive” because training
intensity (loads and effort levels) remain high, but weekly training volume is reduced by:
• Reducing volume of training during each training session – Dropping down a
Volume Tier (or staying at Volume Tier I if your Blast Finished there).
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
97
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
• Reducing Frequency of Training as needed (training only ~2-3 x / week).
• NOTE ALSO: Training during the Intensive Cruise entails only Day 3 and 4
Muscle Round Workouts.
Overall, the Intensive Cruise includes “tapered” training (per the above, ~2/3 of
the Cruise period) and a short period of no training (last ~1/3 of the Cruise period). For
example (see more below) a 2 week Intensive Cruise would entail training for about 8-10
days (3-4 workouts) with 4-6 days off. You would generally stay with the same FT
Version (Basic or Turbo), but you can also go to a modifed Turbo Version of FT, if
needed (see examples below).
While rebounding in terms of strength and size with
reduced training load, a goal is also to recover from and work around chronic aches
and pains, and perhaps briefy focus on weak muscle groups when recovery is on the
upswing. In other words, how you structure your training (exercise selection, order and
whether you even simply reduce volume by using Pump Sets for some exercises) during
the Intensive Cruise will depend upon:
• Accumulated nagging injuries (arthritis, tendinitis, etc.) that need the recovery
time.
• General level of fatigue.
• Weak body parts you may focus on (possibly). Note that increasing training
emphasis on a weak muscle groups during the Intensive Cruise may actually be
counterproductive to producing a rebound growth effect in these muscle groups:
Employ this strategy with great caution!
If a Cruise ends in the middle of the week, you can simply continue next blast
by starting the appropriate training day for that day of the week (e.g., Day 3 on a
Friday) and continue forward.
98
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Example #1 – Intensive Cruise Variation
A bodybuilder with a relatively weak chest, a dominant lower body (and nagging
knee pain) who knows he does well staying away from the gym during a de-load decides
upon a 2 week Intensive Cruise (after a 6 week Progressive Blast), with the following
confguration:
• SHORT TRAINING PERIOD: Train on Day 2 and Day 5 (Monday and
Thursday) only
• FOCUS ON CHEST: Each Training Session he would do a single Muscle
Round and a Pump set for chest at the start of each Training session (modifed
Turbo Version) and then only a single Muscle Round for other Upper Body
muscle groups.
• EAT FOR GAINS: He makes sure to eat enough to foster overall gains in
muscle size and recovery to ensure the extra emphasis places on chest training
pays off.
• DE-EMPHASIZE LOWER BODY: He does only a Single Muscle Round for
Thigh and Calves. (No other Lower Body work.)
• LONGER NON-TRAINING PERIOD: He rests for the last ~9 days of the
Cruise period (on a family vacation).
Example #2 – Intensive Cruise Variation
A Progressive Blast lasting 4 weeks calls for a 9-10 day Intensive Cruise. Legs
require focus and this Fortitude Trainee is developing bilateral shoulder impingement, but
otherwise feels good. The Cruise coincides with a three day weekend he’ll spend mainly
resting and fshing at a cabin in the woods.
• LONGER TRAINING PERIOD within the Cruise: Decides to include 3
workouts on days 2, 4 and 6 of the Cruise.
• FOCUS ON LEGS: 1 MR and Pump Set for Thighs, Quads and Hams, each at
the start of each Workout (modifed Turbo Version).
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
99
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
• DEEMPHASIZE UPPER BODY / HEAL SHOULDERS: Upper Body
exercises will not include Pressing (Chest or shoulder) during 1st two workouts,
but he gets two ART sessions (www.activerelease.com) during that week. He
does Pump Sets for chest and shoulders in the last workout of the Intensive Cruise
per the advice of his ART therapist, which suggest the rest and treatments have
helped.
Example #3 – Intensive Cruise Variation
After a 5 week Blast, Bill decides to keep it simple. He has been using Tier II
volume on his Blast and decides to split his 12 day Cruise (12 days = 1/3 of a 35day
Blast) and do three workouts (using Tier I): Turbo Day 3, Turbo Day 4 and Turbo Day 3
in that order on days 2, 4 and 6 of his Cruise. The rest of the time he would otherwise be
training is spent getting massages, chilling in the hot tub and with his dog at the beach.
100
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
FORTITUDE TRAINING OVERVIEW SHEETS
Below are the basic outlines for both the Basic and Turbo Versions of FT.
Variations can be made to this plan, which I cover in the FAQ. Basic Features to note:
• The BASIC and TURBO Versions are identical on Day 1 and Day 2
• BASIC divides the body up over Day 3 (Lower Body, Biceps, Forearms) and Day
4 (Upper Body) workouts, whereas TURBO increases training frequency by
spreading the same training volume over Day 3 and 4. (In the Turbo Version, the
whole body is essentially trained on both Day 3 and 4 workouts.)
• You can switch the days to match your schedule and preferences, typically by
using the order Day 2, Day 1, Day 4, Day 3. NOTE: Be careful of scheduling two
days in a row with the same muscle group focus. (You wouldn’t schedule Upper
Loading followed by Upper Muscle Rounds.) Other options include:
Day 1 (Lower Load)  Day 4 (Upper MRs)  Day 3 (Lower MRs)  Day 2 (Upper
Load)
Day 2 (Upper Load)  Day 3 (Lower MRs)  Day 4 (Upper MRs)  Day 1 (Lower
Load)
• You train 4 days per week and these can be spread out as needed, given recovery
and scheduling limitations, as well as allowing you to train at a particular gym
you prefer. (MR workouts are better suited to gyms with many machines,
whereas Loading Sets work better at gyms with multiple racks, benches and
heavy dumbbells.)
• The Volume Tiers are meant to progressively increase training volume from Tier
I to Tier III. After learning the program, you may eventually choose to train
some muscle groups at different Volume Tier levels, but I would suggest
including this sort of variation only after 1-2 blasts with the program as written.
• As noted above, you can use the Volume Tiers and Versions (Basic vs. Turbo) to
create various periodization schemes and even prolong Blasts.
• When coming off an intensive Cruise that lands you mid-week, you can simply
pick up with whatever workout would fall on the day you go back to blasting.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
101
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
• See the FAQ for alternative training schedules.
102
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Fortitude Training BASIC VERSION (Volume Tiers I, II and III)
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
103
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Fortitude Training TURBO VERSION (Volume Tiers I, II and III)
104
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
CHAPTER 4 – FORTITUDE TRAINING: FEEDING THE
MACHINE
“’Das - ist nun mein Weg, - wo ist der eure?’” so antwortete ich Denen, welche
mich ‘nach dem Wege’ fragten. Den Weg nämlich - den giebt es nicht!”
[“’That - is my path, - where is yours?’ I responded to those asking about ‘the
path.’ The path – there is no such thing.” (Translated by Scott W. Stevenson.)]
-Friedrich Nietzsche(535)
Dietary manipulation for bodybuilding purposes should be a very individualized
process, in my opinion, but there are many ways to skin the cat. For example, I’ve had
clients diet into fantastic condition using both low fat diets (with hours of daily
cardiovascular exercise) and by employing low carb approaches without any formal no
“cardio” (myself included). For greater understanding of the basic dietary approach I
present below, please see Chapter 2. Also note that, like Fortitude Training, the dietary
approach of this chapter is geared toward gaining size overall, but it can obviously be
modifed to prepare for a bodybuilding competition.
If you have a dietary approach that has been working, I would not throw the baby
out with the bathwater by completely switching dietary approaches. Stick with what
works. (If it ain’t broke, don’t fx it.) By changing your training in isolation (without
dietary changes) you will better know how the (Fortitude) training itself impacts your
physique.
However, please feel free to adapt your diet using the strategies presented here
that make sense to you. For example, those who have not trained with a high frequency
regime before may recognize that consuming carbohydrate more frequently may be
needed. (For those wishing to make substantial muscle gains, I suggest post-workout
carbohydrate intake after every training day.) Some bodybuilders may fnd that their
nutrient requirements to gain size mandate a nutrient timing approach as well as a
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
105
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
“recovery” or “growth” (non-training) day when extraordinarily large amounts of food
are consumed.
The topic of these and other dietary variations can be discussed on my online
forum, found at www.integrativebodybuilding.com.
106
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
FORTITUDE DIET: OVERVIEW
Below is an Overview Figure the general FT approach to Training Day (4 days /
week) and Non-Training Day diet, with dietary options for the Non-Training day.
As you can see, this is a generally a nutrient timing approach, focusing
carbohydrate and caloric intake during the peri-workout (recovery supplement) and postworkout period (~4-8 hours after training). Other meals would be lower in carbs, and
higher in healthy fats [polyunsaturated fats in the form of omega-3 fatty acids, essential
fatty acids (including omega-6 fatty acids), and monounsaturated fats], not devoid of
saturated fat, and generally low in trans fats.
As discussed in the literature review above, the standard 1 gram of protein /
pound of body weight per day is easily obtainable with a diet where 12-15% of calories
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
107
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
come from protein and caloric intake is enough to support the rigors of Fortitude
Training, i.e., something in the neighborhood of 23kcal / lb / day or more (50kcal / kg /
day).
(However, the caloric intake one requires to make gains may also vary
dramatically, depending on the individual, Volume Tier, activity outside of training,
etc.)
For a 100kg (220 lb) bodybuilder this would mean:
Kilocalories: 100kg x 50kcal/kg/day = 5000 kcal / day
Protein: 15% x 5000kcal = 750kcal  ~190 g Protein (very close to 1g / lb)
This might equate to 6 meals of ~800-850 kcal, containing 30-40g of protein
each. Since many of you reading this probably take in at least 50g of protein habitually
with each meal(536-538), ending up with anything less than 1g protein / lb / day would
probably (and ironically) be somewhat diffcult. However, for those dieting (daily intake
may drop to 10-12kcal / lb / day or lower as a contest nears), being sure to consume
adequate protein is of more importance(539) (as you also likely know. I provide meal
examples below.
108
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
FORTITUDE DIET: TRAINING DAYS
TRAINING Day Diet Overview
• Low Carb, healthy fat meals before Training (lighter in kcal as well).
• A lower fat meal (e.g., easily digestible protein shake or a chicken breast salad) if
consuming <60-90min before training.
• A Peri-Workout Recovery Supplement consumed beginning ~15 min before your
frst warm-up set and spread out over the workout.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
109
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
• The post-Workout Period would generally last ~4-8 hr, consisting of 2-3 meals:
High carb, low fat (for faster digestion and absorption). 1-2g of carbs / kg
bodyweight in each meal are consumed and 50+% of the daily carbohydrate
intake. If training late in the day, carbohydrate may be included overnight (in a
shake prepared before bed, consumed when and only if one wakes and doing so
does not interfere with sleep), or with breakfast the next day.
• If your workout took place early in the day, one would transition back to low
carbohydrate meals after the Post-Workout period.
FT Diet (TRAINING DAYS): Pre-Workout Meals
These low carbohydrate meals are intended keep you satiated (not hungry),
maintain protein synthesis, and potentially establish “metabolic fexibility” (see above)
including improved insulin sensitivity to aid in carbohydrate disposal when consuming
the peri-workout recovery supplement. If you train frst thing in the morning, your PeriWorkout recovery supplement (see below) may very well be your frst meal.
To facilitate easy digestion of the peri-workout recovery supplement, I suggest a
that the meal immediately preceding training be a bit smaller and possibly lower in fat (to
speed absorption).
FT Diet (TRAINING DAYS): Peri-WORKOUT
A peri- (pre-/intra-/post-) workout recovery supplement (RS) has proven very
valuable to my clients over the years. As noted above, there is research supporting this
notion.
Small recovery supplements do little to prevent loss of strength or prevent
muscle damage(540, 541), but a large (>700kcal) recovery supplement shake consumed
before training can have this effect(219, 220). Carbohydrate containing intra-workout
nutrition in particular can also dramatically lower exercise-induced elevation of blood
cortisol, an effect very strongly related to fber hypertrophy(187, 188), and reduce muscle
breakdown during exercise, thus promoting muscle growth(189, 190).
110
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Start drinking the RS as you start to warm-up (~15 minutes before your frst work
set) and fnish it as you end your workout. Larger shakes, fnished post-workout, could
be used when circumstances don’t permit a post-exercise meals shortly after training (due
to work schedule, travel time, etc.). A smaller RS, fnished late-workout, would be better
suited for those who prefer to eat immediately after training, taking in more whole food
calories overall. (I personally prefer all-you-can-eat sushi after training.)
I suggest the following basic components of a peri-workout recovery supplement
(RS) shake as a starting point.
Ranges are included to adjust overall size of the
supplement per gastrointestinal tolerance and individual size. (A 125lb competitor does
not need as much as a 275lb mass monster.) Larger RS may also be desirable for those
using higher Volume Tiers. There are also many intra-workout products available on the
supplement market, but creating your own product is often cheaper and gives you more
intimate knowledge as to the exact composition of your RS. (I’m a fan of experimenting
to fnd what works for you personally.)
Peri-Workout Recovery Supplement Protein Sources
• Essential Amino Acids: 5-15g.
• Hydrolyzed Whey, Casein (or PeptoPro®): 10-20g. Protein hydrosylates cause
greater increases in insulin(348, 542), glycogen replenishment(543) and protein
synthesis(544) than non-hydrolyzed protein or a blend of constituent amino acids.
• High Quality Whey Protein Isolate: 15-30g.
• As needed to minimize GI distress: Digestive Enzyme blended in with the RS.
Peri-Workout Recovery Supplement Carbohydrate Sources
• High glycemic index (GI) / Fast Gastric Emptying Carbohydrate Source: 50100+g. (Carbohydrates may be as high as 300+g for larger bodybuilders.)
[The carbohydrate source could be any of the following: UltraFuel, Vitargo,
Karbolyn, Karboload (www.truenutrition.com), highly branched cyclic dextrins (HBCDs)
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
111
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
(545), maltodextrin or even waxy maize (if hypoglycemia is not an issue as waxy maize
may be low glycemic index(546).
Dextrose tends to cause gastric bloating in some
individuals, in my experience.]
High glycemic carbs pre-exercise tend to affect insulin and blood glucose more
readily than low glycemic index carbohydrate sources(547). Simply be wary of rebound
hypoglycemia(548), which may occur at the end of your workout if your RS is consumed
primarily pre-exercise or fnished early-on during training. (Space out your RS over the
course of your workout to avoid this.)
Peri-Workout Recovery Supplement Bells n’ Whistles
The following ingredients may be added to a peri-workout recovery supplement
for the sake of convenience and/or potential ergogenic or nutraceutical effects. These
would be optional ingredients: I suggest researching them each individually yourself to
weight cost / risk to beneft ratio of each.
• Glycerol: 2-4 oz. (See www.amazon.com; aka vegetable glycerin). For
sweetness, off-setting the bitter taste of hydrolyzed protein powders and free-form
amino acids. Glycerol also helps with muscle fullness and hydration(549), at
least temporarily.
• Creatine Monohydrate (see above): 5-10g.
• Taurine: 5-15g [For performance enhancement(550, 551) and cramp
prevention(552).]
• Alpha-Ketoglutarate (AKG): 10-20g. [For possible effects in preventing
overtraining(553). Glutamine-AKG in 2:1 ratio is available at
www.truenutrition.com.]
• Greens Formula / whole food multivitamin (micronutrients, e.g. BerryTastic®):
8g (1 scoop). See above for more information.
• Beta-alanine: 2-3g as part of a daily dose of 4-6g. [For possible ergogenic effects
by reducing fatigue(554).]
112
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
• L-Tyrosine: 10g. [As a general anti-stress agent to support catecholamine
synthesis(555).]
• Ursolic Acid: 1g / 100kg body mass / day (a 25% powder, would require 4g for a
220lb bodybuilder). [For its effects on free radicals(556, 557), blood lipids(557,
558), liver protection(559), insulin sensitization(560), brown fat activation(561),
and opposing muscle atrophy and stimulating muscle growth(561, 562). Be
aware the ursolic acid may also adversely affect spermatogenesis(563).]
Fortitude Training DIET: Post-Workout Meals (~4-8hr High Carb, Low Fat)
The post-workout period would include a ~4-8 hr period of:
• 2-3 meals composed of high (glycemic) carbohydrate, but low in fat (<1020%kcal from fat) for faster digestion and absorption. Approximately 1-2g of
carbs / kg bodyweight in each meal would be consumed and 50+% of the daily
caloric intake (which would equate to roughly 10-15+kcal / lb total for these
meals), adjusted to per dietary goals and how body composition is changing.
• If training late in the day, carbohydrate may be included overnight (in a shake
prepared before bed, consumed when and only if one wakes and doing so does
not adversely affect sleep), or in breakfast the next day.
• Consume low fat, easily digestible, complete protein sources. For the frst postworkout meal, this could be rapidly absorbed protein powders, e.g., hydrolyzed
protein powder or whey isolates. Thereafter one would typically switch to low fat
meats. Total protein would be 50+% of the daily protein intake or 0.5g protein /
lb total for these meals.
For those who train at night and can only consume 1 meal post-WO, it would
ideally be an all-you-can-eat meal, followed by a high carbohydrate, high protein meal
the following morning. As noted above, a middle-of-the-night shake can help with those
who have diffculty getting enough food to make weight gains.
POST-Workout Period: First Meal
This meal should be consumed fairly soon after training, be quite large, but can be
delayed and smaller if you have taken in a very large (e.g., 1000kcal) peri-workout
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
113
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
recovery supplement.
Appetizing carbohydrate-based meals like rice crispies cereal
(with a whey protein “milk”), lean fsh with rice (sweetened with honey if you like), or
lean, proteinaceous foods from an all-you-can-eat buffet would serve this purpose.
NOTE: This immediate post-workout meal would be the last meal to be adjusted
downward calorically, in my opinion, when attempting to lose weight / diet down.
Conversely, it would be the frst meal to increase upward adjusting calories when
switching from a leaning out period to one focused on making muscular body weight
gains.
(Ideally the peri-workout recovery supplement would remain quite calorically
dense even while dieting down to contest condition.)
Supplements to include in the First Meal Post-Workout: Digestive enzymes,
glucose disposal agent, and other daily supplements (e.g., food-based multi-vitamin,
creatine monohydrate, pro- and pre-biotics).
Other (2
nd
rd
and 3 ) Meals During ~4-8 hr Post-Workout Period
These meals would also be easily digested and low in fat. We still want to take
advantage of the increased protein synthesis and post-workout insulin sensitivity, and
ensure glycogen stores are replenished after the preceding workout.
The focus here
would be on healthful foods (fruits and veggies would be included if these are part of
your diet plan) and whole foods, rather than supplements (e.g., protein or carbohydrate
powders – see exception below).
For those who train late in the day (the post-workout period would occur
“technically” when one would be sleeping), there are a couple options to focus
carbohydrates and energy intake post-workout:
• Consume a protein/carbohydrate shake if one wakes during the night and this
does not disturb sleep. (I do not suggest waking for this unless one can fall almost
immediately back to sleep and overall, there is no noticeable effect on sleep
quality.)
114
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
• Consume a large carbohydrate based breakfast. Additional fber in the form of
fbrous vegetables or whole grains (or grasses), such as oats, quinoa or buckwheat
(in pancakes, noodles, etc.) may help prevent a “sugar crash” or morning
sleepiness when switching to the low carb “non-training day” foods in the meals
thereafter.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
115
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
FT DIET: NON-TRAINING DAY MEALS
NON-Training Day Diet Overview
A basic FT dietary approach on Non-Training days low in carbohydrate (≤~100g
carbs / day, i.e., <~1g / kg / day or <~0.5g / lb / day), assuming that one does not do
cardiovascular exercise and/or have a high activity / manual labor job. (Naturally, this
might require adding carbohydrate on non-training days.) For those who have used low
carb or ketogenic diets, this may be quite easy, given the large caloric infux the previous
(Training) day. For others, this may prove diffcult, especially to consume enough
116
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
calories to ensure weight gain. Therefore, there are several basic options for the NonTraining Day diet:
• Stick with the basic low carbohydrates approach, focusing carbs on non-starchy
vegetables and small amounts of fruit. Fiber would not be included in the
carbohydrate count, even though fber may provide calories via probiotic
production of short chain fatty acids (see above).
• Increase carbohydrate as needed, spreading carbohydrate over the day’s meals.
• Use a metabolic fexibility approach, consuming carbohydrate only late in the
day. Generally, the Non-Training day’s diet would then essentially follow the
pattern of Training Days for those how train later in the day, with the exception of
the Peri-Workout Recovery Supplement (replaced instead by a low carbohydrate
meal).
On days you don't weight train (or after the post-workout period of high carb /
low fat feeding if this includes breakfast), total food and energy intake can be adjusted
per physique goals. For those losing fat for a competition or photo shoot, these days /
periods could be hypocaloric. The opposite would be true for those wishing to gain
muscle. In both cases, however, the diet would be low in carbohydrate to re-sensitize the
skeletal muscle to insulin. (NOTE: Between any two successive days of training, only a
shortened period – a few meals - of low carb intake is possible. These meals would
maintain anabolism and the low carbohydrate content typically helps with appetite during
and post-workout period.) To the above ends, caloric intake may also range from 1020kcal / lb / day on Non-Training days, with a protein intake of 1+g / lb / day. (Protein
might need to be increased if kcal are low, but also may de facto be higher due to a high
intake of fatty meats.)
NON-Training Day CARBOHYDRATE Sources
As a general rule, carbohydrate would be less than ~1g / kg or ~0.5g / lb per day,
coming from fbrous vegetables, small amounts of fruit, trace sources in condiments and
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
117
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
carbohydrates found in nuts and nut butters. [If nuts or nut butters are trigger foods, one
might do best to steer clear of these foods when attempting to drop fat, as the transition
from a high carb to a low carb diet can cause appetite swings for some people. Also, nuts
may be poorly digested(394) and legumes such as peanuts may contain anti-nutrients that
reduce protein quality(395).]
NON-Training Day FAT Sources
Fats would come from sources high in poly-unsaturated fats, e.g., animal sources
such as arctic / cold-water, fresh (not farmed in most cases) seafood like salmon and
steelhead trout, oysters, and tuna. Oils such as extra virgin coconut oil (rich in MCT's),
MCT oil, macadamia nut oil and extra virgin olive oil (rich in monounsaturated fats) and
fat sources from farm-fresh eggs, nuts (almonds, macadamias, etc. in moderation - see
section above) and avocados will also work well. The health impact of intentionally
reducing saturated fat from the diet is less clear(372, 373), but doing so relative to other
fat sources may impair testosterone production(564). I would generally suggest eating
meat from organic farmed, grass-fed / pasture-raised animals when possible(565, 566).
NON-Training Day PROTEIN Sources
I’ve essentially covered non-training day protein sources in the section above (fat
sources). As an example, a day's intake might include an (farm fresh) egg and grass-fed
beef scramble with sea salt, a small turkey and chicken salad with avocado and an oil
based dressing, wild salmon with a spicy mustard sauce, and perhaps a micellar casein
shake with a almond butter (sweetened with stevia) before bed. See below for more
specifc dietary examples.
TRAINING and NON-Training Day DIET EXAMPLES
Following are simply examples of how one might use a nutrient timing- and
metabolic fexibility-based approach to constructing a diet.
118
(As noted in Chapter 4 and
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
repeatedly thereafter, a mixed macronutrient approach may be easier and more effective
for many.) There is however, an ease of accounting for macronutrients that presents itself
when splitting meals into high carb (low fat) vs. low carb (high fat), which some
bodybuilders favor.
The below tables outline the basic macro breakdown for a 220lb+ bodybuilder,
moderately active at work, who is attempting to gain weight for the following scenarios:
• A TRAINING Day (5000kcal goal), training around 4:45 PM (16:45).
• NON-Training Day maintaining a low carb (“Less Aggressive”) approach
• NON-Training Day using a metabolic fexibility approach, “More Aggressive” in
terms of caloric intake.
As a 4th option (e.g., when dieting for fat loss), one could also use the metabolic
fexibility premise, but eat fewer calories (“less aggressive”) to take advantage of late day
carbohydrate to help with sleep, and ensure glycogen replenishment if using a high
Volume Tier. As noted above, one would shift the post-workout period depending on
training time, including extending it into a middle of the night shake and/or morning meal
for those who train late in the day.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
119
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
120
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
CHAPTER 5 – FREQUENTLY ASKED QUESTIONS
Frequently Asked TRAINING-Related Questions
Q: How can I periodize using the Fortitude Training Volume Tiers and
Versions?...
One of the advantages of Fortitude Training is its fexibility: There are multitude
of ways to periodize your Progressive Blasts (as well as structure your Intensive Cruises).
Initially (for your frst Progressive Blast), I would suggest using Basic Tier I, working
your way up instinctively towards Tier III and adjusting from there. This might end up
being:
Another individual with good recovery might venture into the Turbo version after
using the Basic FT Version and taper down the Volume to extend the Blast to the 6 week
mark:
You might also ride a “recovery wave” and alternate between two Volume Tiers
(using the lower Tier to permit recovery from the previous week’s training):
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
121
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Others might periodize instinctively based on sense of recovery, resulting in
different patterns and durations for each Blast. Three blasts might end up looking like:
Of course, you might also switch Volume Tier mid-week, as well, leading a
multitude of complex training patterns (either pre-planned, based on your sense of
recovery, or as needed given circumstances beyond your control).
Q: Can I blast longer than 6 weeks?
This certainly could be a possibility, but for most, training as hard as possible (for
a given Volume Tier, especially if using the Turbo Version) typically means Blasting for
6 weeks or less.
NOTE: The Intensive Cruise has been designed to accommodate a very hard stint
of training the previous month or so. If you’ve previously done de-loading involved
reduced intensity (or no training at all), you will see that the Intensive Cruise is meant as
a means of taking another step forward in terms of bodybuilding progress (followed by
“two steps forward” in the upcoming Progressive Blast), rather than a “step backwards.”
Remember, too, that Intensive Cruise training is intense as well, in terms of both loads
used (Muscle Rounds) and effort level. The Intensive Cruise is thus meant to propel
122
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
progress and prepare you for making further gains during the next Progressive Blast:
Don’t consider the Intensive Cruise lost time when it comes to making progress.
Q: Are there ways to extend a Blast without dropping down a Volume Tier
or changing from Turbo to Basic?
Yes, you can simply take a day off, training only three times in a week. (If you
need two days off, you might be in need of an Intensive Cruise.) This can be done by
combining Day 3 and Day 4 into a hybrid that makes sense to you (e.g., see the example
below of a 3 day / week FT schedule), or picking either Day 3 or Day 4 of the Turbo
Version to train the entire body. You can also selectively choose to not perform Pump
Sets on Days 1 and 2 which should aid in recovery as well.
Q: What about Cardio with Fortitude Training?
Concurrent resistance and endurance training (training to produce endurance
exercise adaptations), aka cardio, is known to interfere with adaptations to resistance
training(567). For this reason, I recommend one minimize “cardio,” especially because
of the rigors of FT take a substantial toll on recovery processes.
From a health
perspective, there is a general relationship between level of physical activity and reduced
mortality and risk of diseases like cardiovascular disease, osteoporosis, diabetes, etc.(568,
569). Resistance training itself confers these health benefts as well(570, 571). For those
who have used FT, especially with higher volume tiers, its not a mystery as to why you
will likely have improved stamina if you got back to a training system you’ve used
previously, as there is certainly a cardiovascular component to Fortitude Training.
Nonetheless, especially if dieting down, some may decide to do cardio to increase
energy expenditure. My general recommendations would thus be:
• Use the form of cardio and mode (cycling, incline walking, etc.) that has been
effective for you in the past. If unsure, I would favor slow, steady state, low
intensity (SSLI), e.g., walking on a treadmill, followed secondly by very short
periods of high intensity interval training (HIIT)(572), like a series of Wingate
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
123
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
cycle sprints(573). Due to the extreme efforts, HIIT can tax the nervous system,
so be wary.
• Really try to avoid cardio if your legs (size and strength) tend to suffer because of
it. See the answer below regarding fat loss with FT.
• Go with the BASIC (not TURBO) version, which means one fewer leg training
session per week. This would allow you to add cardio sessions around Day 3 and
4, potentially before Day 4 (upper body Muscle Rounds)
• Avoid cardio just after heavy leg training days (post-workout) or before heavy leg
training if you fnd cardio reduces strength. This would mean you might
potentially do cardio:

Before Day 2 training if you’ve had a rest day between Day 1
(Lower Body Loading Sets) and Day 2

After Day 2 (following Pump Sets for legs).

Between Day 2 and Day 3 workouts

Even in the morning before Day 3 (Lower body Muscle Round)
workouts that take place later that day

In the morning before Day 4

Between Day 4 and Day 1
• AVOID CARDIO:

Just before or after Day 1 workouts (Loading Sets for legs).

Just before or after Day 3 workouts (Muscle Rounds for legs).
• When adding cardio, one can reduce your Volume Tier to offset effects on
recovery. You might also customize FT and use a lower Volume Tier for Lower
Body workouts only.
Q: How can I coordinate the zig-zagging of Loading Set with my Partner
This can be done by off-setting your respective Loading Sets by by two sets, such
that you are rested (relatively) to spot him and vice versa, especially on sets where a close
124
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
spot is vital for safety (e.g., the last compound set which is taken to failure). In the
example of Loading Sets for Thighs on Tier 3 (E.g. 3 sets of barbell squats, interspersed
with 1 x knee extensions and 1 x hamstring curls), you could lead your partner by two
sets and go just before him for the 2nd compound set. This leaves him fresh to spot you
for your fnal compound set (typically to a failure rep or stopping when no more reps are
possible), and you can spot him for his fnal compound set after a couple minutes of rest.
This pattern is represented in the table below, reading from left to right, top to bottom.
Q: I travel out of town for weeks at a time. Can I still use FT?...
Without a doubt! This is one of the great advantages of Fortitude Training: Its
fexibility. For short trips (< 1 week) or those that will have you on the road travelling
from place to place (gym to gym), it’s best to stick with ONLY Muscle Round training
(Day 3 and Day 4). This is helpful for several reasons:
• You get to try out new and novel machines for Muscle Rounds in the gyms you
visit.
• Sleeping on the Road can typically result in poor recovery and aches and pains
(e.g., low back from a bad hotel bed). Muscle Round exercise selection is
intuitive and perfect for training around these kinds of issues.
• You won’t be trying to train progressively without proper spotting for Loading
sets, which would be on different machines (different model years typically are
not quite the same) or even free weights that sometimes weigh out differently at
different gyms.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
125
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
• You can train with Muscle Rounds when travelling and then simply switch back
to Loading Sets whenever you can get back at your home gym. This might mean
doing 3-4 Muscle Round workouts and then simply following that with the next
appropriate (Upper or Lower Body) Loading Set workout(s). A three week
period of intermittent travelling might end up looking like this:
WEEK 1
Day 1 (Loading Lower)
Day 2 (Loading Upper)
Day 3 (Muscle Rounds Lower)
ON THE ROAD: Day 4 – (Muscle Rounds Upper)
WEEK 2
ON THE ROAD: Day 3 (Muscle Rounds Lower)
ON THE ROAD: Day 4 – (Muscle Rounds Upper)
BACK HOME: Day 1 (Loading Lower)
ON THE ROAD: Day 4 – (Muscle Rounds Upper)
WEEK 3
BACK HOME (worn out): Day 3 (Muscle Rounds Lower)
Day 2 (Loading Upper)
Day 3 (Muscle Rounds Lower)
Day 4 – (Muscle Rounds Upper)
Q: I can only three times per week (or am I S.O.L.)?...
A: You can! Below is a 3x/week Upper Body-focused layout (“Family Man Plan”). You
can modify FT to match your needs or simply contact me via
www.integrativebodybuilding.com for a customized program.
126
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
127
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Frequently Asked DIET-Related Questions
What should my diet look like during the Intensive Cruise?
Generally, you’d stick with the same or a similar dietary pattern (differentiating
TRAINING and NON-Training day diets) as you used during your Progressive Blast.
If you're off-season, then during that period of NO training (after the rebound /
frst part of the Intensive cruise, i.e., the majority of week 8 if you did a 6 week blast),
this could also be a period of "NO DIET" where you'd have various options, depending
on the person and the gains made previously:
• If your gains were good and you pushed the food, but you perhaps added a bit of
body fat (and want to be cautious about adding more), you could use this period
to simply eat according to appetite, keeping daily protein levels as they have been
for the Blast and allowing yourself to have one less meal per day. Most
individuals will likely fnd that they drop fat and restore appetite this way.
• If you stayed really lean, are still a bit beat up, and appetite isn't maxed out, you
could go with two days of high carbs and a day of low carb (a 2:1 ratio) and have
some cheat meals to further facilitate recovery (and rebounding through the entire
Blast).
If you are dieting down, this could continue to be a low carb period, but watching
your weight to make sure you don’t lose weight too quickly, as some guys can do with
prolonged low carb diets. Adding in a day of higher carb eating after every 2-3 days of
low carbs, can help prevent precipitous weight loss.
If you're really not sure, you could simply go with a maintenance diet of bout
15kcal / lb, 1-1.5 g protein / day and a mixed macro approach, which will open up a more
“normal” diet because you'll be able to mix fats and carbs. You could also simply take
this approach and adjust overall kcal to 1.) gain or 2.) lose body fat (perhaps using a
slightly higher protein intake). Be wary of dieting during the Intensive Cruise, as you
may impair recovery before starting the next Blast.
128
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
What supplements should I use and when do I take them?
Supplements would generally follow a nutrient (supplements often provide
nutrients) timing approach if their mechanism of action / purpose makes sense to support
the immediate peri- or post-workout milieu intérieur: protein turnover, cellular repair,
anabolism (and catabolism, which can be countered to favor an overall growth response).
In the case of supplements you have found or believe to be effective, my
suggestion is to employ them generally thus:
Focus anabolic and anti-catabolic supplements around the workout and during
the post-workout period. For example:
• Creatine monohydrate (see above).
• Glucose disposal agents [e.g., alpha-lipoic acid(574-576)].
• Anabolic and/or anti-catabolic substances like ursolic acid(562) (see caution
above) or curcumin(577, 578) [using a highly bioavaiable form like BCM95®(579)].
• Agents that elevate insulin [e.g., combining carbohydrates plus protein(580)].
• Other over the counter anabolic supplements you have found effective but use
sparingly due to cost and/or side effects.
Focus fat-loss (and anti-catabolic) supplements on non-training days, especially
if, overall, fat loss is a goal. For example:
• Thermogenic agents (generally).
• Methylxanthines [caffeine, theophylline, theobromine found in tea, coffee, etc.
(581)].
• P-Synephrine(582) with the citrus biofavanoids naringin (600mg) and hesperidin
(100mg)(583), being wary of naringin / naringenin drug interactions(584).
• Green tea polyphenols [EGCG, etc.(585-588)].
• Yohimbine HCl(589).
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
129
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
• L-Carnitine [uptake is greater with insulin, so using post-training with
carbohydrate makes sense(590)].
• Essential amino acids if you're in a severe caloric defcit(222, 301, 306, 307, 361,
591, 592).
"Supportive" supplements would be taken according to their biological actions.
For example:
• Herbal sleep aid (like valerian root or zizyphus) to help on training days if
training late and you fnd them effective(593, 594).
• Immunosupportive supplements [beta-glucans in Swedish oat starch(595),
echinacea and astragalus(596)] on training days if immunosuppression (tendency
to get sick during heavy training) can be a issue.
• Curcumin (in particular the BCM-95®(579) formulation) before training on an
empty stomach (~400mg) as preventative for tendinitis fare-ups(597).
• Digestive enzymes(504) to help with high food intake post-workout.
Supplements of a general health nature (e.g., multi-vitamins) can be taken on
TRAINING and/or NON-training days. Focusing these on one particular day or time
would depend on their application. For example:
• Food-based multi-vitamin (see above) or a greens supplement if vegetables are
minimal, especially on (low carb) non-training days.
• Liver protection(598, 599) if using potentially liver-stressing supplements like
OTC prohormones or designer steroids(600, 601) (e.g., on training days only).
• Coenzyme Q10 at the same time if using red yeast rice [which has statin
activity(602-604)] to control blood cholesterol profle(605-607).
How much am I supposed to eat, really?...
The Fortitude Training dietary suggestions are set out in ranges. Cookie cutter
diets may work for gaining mass or dropping fat for a while, but they will need to be
130
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
adjusted for the individual.
(See my article on EliteFTS™ on biological
interindividuality when it comes to diet.) If you are unsure where to start in terms of
calories, simply begin by doing a dietary recall to get a baseline value (assuming your
body weight or body fat is not in fux), and adjust as needed.
What if I want to drop fat using FT?...
First and foremost, I suggest bodybuilders stick with their current training
program when starting a fat loss diet, unless they have (successful) experience with
another training system. So, I’d not suggest changing to FT to use as part of a dieting
program, when starting the diet. (As I like to say, “Dance with the one who brung ya.”)
For someone using a dietary strategy such as that set out in Chapter 4, dropping fat can be
a matter of simply reducing calories in this order, generally speaking:
1. Reduce carbohydrate on NON-Training days if not low (e.g., by reducing carb
intake at night) to create a caloric defcit.
2. Reduce (but don’t eliminate) saturated fat sources, particularly on Non-Training
days
3. Reduce cabohydrate at the end of the Post-Workout period.
4. Do your best to maintain the peri-workout and post-workout caloric intake while
staying on target to meet your fat loss goals (e.g., be stage ready at contest time).
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
131
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
CHAPTER 6: RESOURCES – VIDEOS AND ARTICLES
Scott’s Website and Discussion Board
http://www.integrativebodybuilding.com
or http://drscottstevenson.com/forum/portal.php
Examples of Fortitude Training Muscle Rounds and Other Set Types
http://www.youtube.com/playlist?list=PL1bKiIt0aF2O9ocJnFR0NKzrt_yvQTO7Q
Suggested Articles for Further Reading
EliteFTS™ Article on Training Frequency
http://articles.elitefts.com/training-articles/integrative-bodybuilding-are-you-trainingenough/
EliteFTS™ Articles on Peri-Workout Recovery Supplementation
Part 1: http://articles.elitefts.com/training-articles/integrative-bodybuilding-peri-workoutrecovery-supplementation-part-1/
Part 2: http://articles.elitefts.com/training-articles/integrative-bodybuilding-peri-workoutrecovery-supplementation-part-2/
Part 3: http://articles.elitefts.com/nutrition/integrative-bodybuilding-peri-workoutrecovery-supplementation-part-3/
EliteFTS™ Article on Cookie Cutter Diets
http://articles.elitefts.com/nutrition/integrative-bodybuilding-when-it-comes-to-diet-onesize-fts-one/
EliteFTS™ Article on Nighttime Nutrient Timing and Metabolic Flexibility
http://articles.elitefts.com/training-articles/does-protein-timing-really-matter/
Relevant MuscleMag Articles:
Peri-Workout Recovery Supplementation:
http://drscottstevenson.com/forum/thread-3.html
Effects of Stretching On Muscle Growth:
http://drscottstevenson.com/forum/thread-2.html
Post-Exercise Caloric Expenditure from Resistance Exercise:
http://drscottstevenson.com/forum/thread-1.html
132
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
APPENDICES
Training Logs
Training Logs are on the following pages for the standard layouts for:
• BASIC Version - Volume Tier I
• BASIC Version - Volume Tier II
• BASIC Version - Volume Tier III
• TURBO Version - Volume Tier I
• TURBO Version - Volume Tier II
• TURBO Version - Volume Tier III
• Generic Log Page for Pool of Muscle Round Exercises
See above for Training Overview Sheets for the BASIC and TURBO Versions of
Fortitude Training
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
133
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
134
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
135
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
136
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
137
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
138
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
139
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
140
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
References
1.
Hill, N., Think and grow rich. New and rev. ed. 1966, New York,: Hawthorn
Books. 298 p.
2.
Vega-Lopez, S., et al., Interindividual variability and intra-individual
reproducibility of glycemic index values for commercial white bread. Diabetes
Care, 2007. 30(6): p. 1412-7. http://www.ncbi.nlm.nih.gov/pubmed/17384339
3.
Bouchard, C., et al., The response to long-term overfeeding in identical twins. N
Engl J Med, 1990. 322(21): p. 1477-82.
4.
Bouchard, C. and A. Tremblay, Genetic Infuences on the Response of Body Fat
and Fat Distribution to Positive and Negative Energy Balances in Human
Identical Twins. The Journal of Nutrition, 1997. 127(5): p. 943S-947S.
http://jn.nutrition.org/content/127/5/943S.abstract
5.
Zanger, U.M. and M. Schwab, Cytochrome P450 enzymes in drug metabolism:
regulation of gene expression, enzyme activities, and impact of genetic variation.
P h a r m a c o l T h e r , 2 0 1 3 . 138( 1 ) : p . 1 0 3 - 4 1 .
http://www.ncbi.nlm.nih.gov/pubmed/23333322
6.
Miller, W., Dealth of a genius: His fourth dimension, time, overtakes Einstine.
L i f e , 1 9 5 5 . 38( 1 8 ) : p . 6 1 - 6 4 . http://books.google.com/books?
id=dlYEAAAAMBAJ&pg=PA61&source=gbs_toc_r&cad=2#v=onepage&q&f=f
alse
7.
Costa, L., Titan Training Manual. 2000: Optimum Training Systems.
http://www.amazon.com/Titan-Training-Manuel-Leo-Costa/dp/1931363757
8.
Haff, G.G., et al., Cluster training: A novel method for introducing training
program variation. Strength Cond. J., 2008. 30: p. 67-76.
9.
Halson, S.L. and A.E. Jeukendrup, Does overtraining exist? An analysis of
overreaching and overtraining research. Sports medicine, 2004. 34(14): p. 96781. http://www.ncbi.nlm.nih.gov/pubmed/15571428
10.
Urhausen, A. and W. Kindermann, Diagnosis of overtraining: what tools do
w e h a v e ? S p o r t s m e d i c i n e , 2 0 0 2 . 32( 2 ) : p . 9 5 - 1 0 2 .
http://www.ncbi.nlm.nih.gov/pubmed/11817995
11.
Bompa, T.O. and O. Calcina, Theory and methodology of training : the key to
athletic performance. 3rd ed. 1994, Dubuque, Iowa: Kendall/Hunt Pub. Co. 381 p.
12.
Sale, D.G., Neural adaptation in strength and power training, in Human Muscle
Power, N.L. Jones, N. McCartney, and A.J. McComas, Editors. 1986, Human
Kinetics Publishers: Champaign. p. 289-307.
13.
Sale, D.G., et al., Hypertrophy without increased isometric strength after weight
training. Eur J Appl Physiol Occup Physiol, 1992. 64(1): p. 51-5.
http://www.ncbi.nlm.nih.gov/pubmed/1735412
14.
Fleck, S.J. and W.J. Kraemer, Designing resistance training programs. 1987,
Champaign, Ill.: Human Kinetics Books. xv, 264 p.
15.
Siff, M.C., The Methods of Special Strength Training, in Supertraining, M.C.
Siff, Editor. 2003, Supertraining Institute: Denver, CO, USA. p. 253-310.
http://www.amazon.com/Supertraining-Mel-Cunningham-Siff/dp/1874856656
16.
Stone, M.H. and M.S. Conley, Bioenergetics, in Essentials of strength training
and conditioning, T.R. Baechle and National Strength & Conditioning
Association (U.S.), Editors. 1994, Human Kinetics: Champaign, IL. p. 67-85.
17.
Fonseca, R.M., et al., Changes in exercises are more effective than in loading
schemes to improve muscle strength. J Strength Cond Res, 2014.
18.
Schoenfeld, B.J., The mechanisms of muscle hypertrophy and their application to
resistance training. Journal of strength and conditioning research / National
Strength & Conditioning Association, 2010. 24(10): p. 2857-72.
http://www.ncbi.nlm.nih.gov/pubmed/20847704
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
141
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
19.
20.
21.
22.
23.
24.
25.
26.
27.
28.
29.
30.
31.
32.
33.
34.
35.
142
Maughan, R.J., et al., Strength and cross-sectional area of human skeletal
muscle.
J
P h y s i o l ,
1 9 8 3 . 338:
p .
3 7 - 4 9 .
http://www.ncbi.nlm.nih.gov/pubmed/6875963
Wong, T.S. and F.W. Booth, Skeletal muscle enlargement with weight-lifting
exercise by rats. Journal of applied physiology, 1988. 65(2): p. 950-4.
http://www.ncbi.nlm.nih.gov/pubmed/2459101
Baar, K., The signaling underlying FITness. Appl Physiol Nutr Metab, 2009.
34(3): p. 411-9. http://www.ncbi.nlm.nih.gov/pubmed/19448707
Hornberger, T.A., et al., Mechanical stimuli regulate rapamycin-sensitive
signalling by a phosphoinositide 3-kinase-, protein kinase B- and growth factorindependent mechanism. The Biochemical journal, 2004. 380(Pt 3): p. 795-804.
http://www.ncbi.nlm.nih.gov/pubmed/15030312
Miyazaki, M., et al., Early activation of mTORC1 signalling in response to
mechanical overload is independent of phosphoinositide 3-kinase/Akt signalling. J
Physiol, 2011. 589(Pt 7): p. 1831-46.
Terzis, G., et al., Resistance exercise-induced increase in muscle mass correlates
with p70S6 kinase phosphorylation in human subjects. Eur J Appl Physiol, 2008.
102(2): p. 145-52. http://www.ncbi.nlm.nih.gov/pubmed/17874120
Baar, K. and K. Esser, Phosphorylation of p70(S6k) correlates with increased
skeletal muscle mass following resistance exercise. Am J Physiol, 1999. 276(1 Pt
1): p. C120-7. http://www.ncbi.nlm.nih.gov/pubmed/9886927
Atha, J., Strengthening muscle. Exercise and sport sciences reviews, 1981. 9: p.
1-73. http://www.ncbi.nlm.nih.gov/pubmed/6749520
Wernbom, M., et al., The infuence of frequency, intensity, volume and mode of
strength training on whole muscle cross-sectional area in humans. Sports Med,
2007. 37(3): p. 225-64. http://www.ncbi.nlm.nih.gov/pubmed/17326698
Fry, A.C., The role of resistance exercise intensity on muscle fbre adaptations.
Sports Med, 2004. 34(10): p. 663-79.
Shimano, T., et al., Relationship between the number of repetitions and selected
percentages of one repetition maximum in free weight exercises in trained and
untrained men. J Strength Cond Res, 2006. 20(4): p. 819-23.
http://www.ncbi.nlm.nih.gov/pubmed/17194239
Izquierdo, M., et al., Differential effects of strength training leading to failure
versus not to failure on hormonal responses, strength, and muscle power gains. J
A p p l
P h y s i o l ,
2 0 0 6 . 100( 5 ) : p . 1 6 4 7 - 5 6 .
http://www.ncbi.nlm.nih.gov/pubmed/16410373
Drinkwater, E.J., et al., Training leading to repetition failure enhances bench
press strength gains in elite junior athletes. J Strength Cond Res, 2005. 19(2): p.
382-8. http://www.ncbi.nlm.nih.gov/pubmed/15903379
Rooney, K.J., et al., Fatigue contributes to the strength training stimulus. Med
S c i S p o r t s E x e r c , 1 9 9 4 . 26( 9 ) : p . 1 1 6 0 - 4 .
http://www.ncbi.nlm.nih.gov/pubmed/7808251
Folland, J.P., et al., Fatigue is not a necessary stimulus for strength gains during
resistance training. Br J Sports Med, 2002. 36(5): p. 370-3; discussion 374.
http://www.ncbi.nlm.nih.gov/pubmed/12351337
Goto, K., et al., The impact of metabolic stress on hormonal responses and
muscular adaptations. Med Sci Sports Exerc, 2005. 37(6): p. 955-63.
http://www.ncbi.nlm.nih.gov/pubmed/15947720
Fry, A.C. and W.J. Kraemer, Resistance exercise overtraining and
overreaching. Neuroendocrine responses. Sports medicine, 1997. 23(2): p. 10629. http://www.ncbi.nlm.nih.gov/pubmed/9068095
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
36.
37.
38.
39.
40.
41.
42.
43.
44.
45.
46.
47.
48.
49.
50.
51.
52.
Fry, A.C., et al., Pituitary-adrenal-gonadal responses to high-intensity
resistance exercise overtraining. Journal of applied physiology, 1998. 85(6): p.
2352-9. http://www.ncbi.nlm.nih.gov/pubmed/9843563
McCafferty, W.B. and S.M. Horvath, Specifcity of Exercise and Specifcity of
Training: A Subcellular Review. Research Quarterly. American Alliance for
Health, Physical Education and Recreation, 1977. 48(2): p. 358-371.
http://www.tandfonline.com/doi/abs/10.1080/10671315.1977.10615433
D'Antona, G., et al., Skeletal muscle hypertrophy and structure and function of
skeletal muscle fbres in male body builders. The Journal Of Physiology, 2006.
570(Pt 3): p. 611-627.
Tesch, P.A., Skeletal muscle adaptations consequent to long-term heavy
resistance exercise. Med Sci Sports Exerc, 1988. 20(5 Suppl): p. S132-4.
Abernethy, P.J., et al., Acute and chronic response of skeletal muscle to
resistance exercise. Sports Med, 1994. 17(1): p. 22-38.
Widrick, J.J., et al., Functional properties of human muscle fbers after shortterm resistance exercise training. Am J Physiol Regul Integr Comp Physiol, 2002.
283(2): p. R408-16.
Sale, D.G., et al., Voluntary strength and muscle characteristics in untrained men
and women and male bodybuilders. Journal of applied physiology, 1987. 62(5): p.
1786-93. http://www.ncbi.nlm.nih.gov/pubmed/3597252
Alway, S.E., et al., Contrasts in muscle and myofbers of elite male and female
bodybuilders. J Appl Physiol (1985), 1989. 67(1): p. 24-31.
Antonio, J. and W.J. Gonyea, Skeletal muscle fber hyperplasia. Medicine and
science in sports and exercis e, 1993. 25(12): p. 1333-45.
http://www.ncbi.nlm.nih.gov/pubmed/8107539
Kukulka, C.G. and H.P. Clamann, Comparison of the recruitment and
discharge properties of motor units in human brachial biceps and adductor
pollicis during isometric contractions. Brain Res, 1981. 219(1): p. 45-55.
http://www.ncbi.nlm.nih.gov/pubmed/7260629
Duchateau, J., et al., Training adaptations in the behavior of human motor units.
J
A p p l P h y s i o l , 2 0 0 6 . 101( 6 ) : p . 1 7 6 6 - 7 5 .
http://www.ncbi.nlm.nih.gov/pubmed/16794023
De Luca, C.J., et al., Behaviour of human motor units in different muscles during
linearly varying contractions. J Physiol, 1982. 329: p. 113-28.
http://www.ncbi.nlm.nih.gov/pubmed/7143246
Bellemare, F., et al., Motor-unit discharge rates in maximal voluntary
contractions of three human muscles. J Neurophysiol, 1983. 50(6): p. 1380-92.
http://www.ncbi.nlm.nih.gov/pubmed/6663333
Oya, T., et al., Recruitment and rate coding organisation for soleus motor units
across entire range of voluntary isometric plantar fexions. J Physiol, 2009.
587(Pt 19): p. 4737-48. http://www.ncbi.nlm.nih.gov/pubmed/19703968
Kallio, J., et al., Motor unit fring behaviour of soleus muscle in isometric and
dynamic contractions. P L o S O n e , 2 0 1 3 . 8(2): p. e53425.
http://www.ncbi.nlm.nih.gov/pubmed/23405069
Burd, N.A., et al., Resistance exercise volume affects myofbrillar protein
synthesis and anabolic signalling molecule phosphorylation in young men. J
Physiol, 2010. 588(Pt 16): p. 3119-30.
Burd, N.A., et al., Low-load high volume resistance exercise stimulates muscle
protein synthesis more than high-load low volume resistance exercise in young
men.
P l o S
o n e ,
2 0 1 0 . 5( 8 ) : p . e 1 2 0 3 3 .
http://www.plosone.org/article/info:doi/10.1371/journal.pone.0012033
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
143
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
53.
54.
55.
56.
57.
58.
59.
60.
61.
62.
63.
64.
65.
66.
67.
68.
69.
70.
144
Campos, G.E., et al., Muscular adaptations in response to three different
resistance-training regimens: specifcity of repetition maximum training zones.
Eur J Appl Physiol, 2002. 88(1-2): p. 50-60.
Leger, B., et al., Akt signalling through GSK-3beta, mTOR and Foxo1 is involved
in human skeletal muscle hypertrophy and atrophy. J Physiol, 2006. 576(Pt 3): p.
923-33.
Mitchell, C.J., et al., Resistance exercise load does not determine trainingmediated hypertrophic gains in young men. Journal of applied physiology, 2012.
113(1): p. 71-7. http://www.ncbi.nlm.nih.gov/pubmed/22518835
Henneman, E., Relation between size of neurons and their susceptibility to
discharge. Science, 1957. 126(3287): p. 1345-7.
Henneman, E. and C.B. Olson, Relations between structure and function in the
design of skeletal muscles. J Neurophysiol, 1965. 28: p. 581-98.
Carpinelli, R.N., The size principle and a critical analysis of the unsubstantiated
heavier-is-better recommendation for resistance training. Journal of Exercise
S c i e n c e & F i t n e s s , 2 0 0 8 . 6( 2 ) : p . 6 7 - 8 6 .
http://www.scsepf.org/doc/291208/Paper1.pdf
Sandee, J., The correct interpretation of the size principle and it's practical
application to resistance training. Med Sport, 2009. 13: p. 203-209.
http://bmsi.ru/doc/c33fb1e0-9e05-44fc-a4c7-ad36356db8ea
Moritani, T. and H.A. deVries, Neural factors versus hypertrophy in the time
course of muscle strength gain. Am J Phys Med, 1979. 58(3): p. 115-30.
Prestes, J., et al., Comparison between linear and daily undulating periodized
resistance training to increase strength. J Strength Cond Res, 2009. 23(9): p.
2437-42. http://www.ncbi.nlm.nih.gov/pubmed/19910831
Apel, J.M., et al., A comparison of traditional and weekly undulating periodized
strength training programs with total volume and intensity equated. J Strength
C o n d
R e s ,
2 0 1 1 . 25( 3 ) : p . 6 9 4 - 7 0 3 .
http://www.ncbi.nlm.nih.gov/pubmed/20581703
Monteiro, A.G., et al., Nonlinear periodization maximizes strength gains in split
resistance training routines. J Strength Cond Res, 2009. 23(4): p. 1321-6.
http://www.ncbi.nlm.nih.gov/pubmed/19528843
Mann, J.B., et al., The effect of autoregulatory progressive resistance exercise
vs. linear periodization on strength improvement in college athletes. J Strength
C o n d
R e s ,
2 0 1 0 . 24( 7 ) : p . 1 7 1 8 - 2 3 .
http://www.ncbi.nlm.nih.gov/pubmed/20543732
Gonzalez-Badillo, J.J., et al., Moderate resistance training volume produces
more favorable strength gains than high or low volumes during a short-term
training cycle. J Strength Cond Res, 2005. 19(3): p. 689-97.
http://www.ncbi.nlm.nih.gov/pubmed/16095427
Kraemer, W.J., et al., Physiologic responses to heavy-resistance exercise with
very short rest periods. Int.J Sports Med, 1987. 8: p. 247-252.
Hackett, D.A., et al., Training practices and ergogenic aids used by male
bodybuilders. J Strength Cond Res, 2013. 27(6): p. 1609-17.
Schwarzenegger, A. and B. Dobbins, Encyclopedia of modern bodybuilding.
1985, New York: Simon and Schuster. 736 p., 16 p. of plates.
Schwarzenegger, A. and B. Dobbins, The new encyclopedia of modern
bodybuilding. 1st Fireside ed. 1999, New York: Simon & Schuster. xxxii, 800 p.
Garrett, R.H. and C.M. Grisham, Biochemistry. 1995, Orlando: Harcourt Brace
College Publishers. 1100.
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
71.
72.
73.
74.
75.
76.
77.
78.
79.
80.
81.
82.
83.
84.
85.
86.
87.
88.
Siff, M.C., The Mechanism of Muscle Growth, in Supertraining, M.C. Siff,
Editor. 2003, Supertraining Institute: Denver, CO, USA. p. 65-68.
http://www.amazon.com/Supertraining-Mel-Cunningham-Siff/dp/1874856656
Sherman, W.M., et al., Muscle glycogen storage and its relationship with water.
I n t
J
S p o r t s
M e d ,
1 9 8 2 . 3( 1 ) : p . 2 2 - 4 .
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=7068293
Luthi, J.M., et al., Structural changes in skeletal muscle tissue with heavyresistance exercise. Int J Sports Med, 1986. 7(3): p. 123-7.
MacDougall, J.D., et al., Muscle ultrastructural characteristics of elite
powerlifters and bodybuilders. European journal of applied physiology and
o c c u p a t i o n a l p h y s i o l o g y , 1 9 8 2 . 48( 1 ) : p . 1 1 7 - 2 6 .
http://www.ncbi.nlm.nih.gov/pubmed/7199447
MacDougall, J.D., et al., Mitochondrial volume density in human skeletal muscle
following heavy resistance training. Med Sci Sports, 1979. 11(2): p. 164-6.
Meyer, R.A. and B.M. Prior, Functional magnetic resonance imaging of
muscle. Exerc Sport Sci Rev, 2000. 28(2): p. 89-92.
Mikesky, A.E., et al., Changes in muscle fber size and composition in response
to heavy-resistance exercise. Medicine and science in sports and exercise, 1991.
23(9): p. 1042-9. http://www.ncbi.nlm.nih.gov/pubmed/1943624
Wang, N., et al., Muscle fber types of women after resistance training-quantitative ultrastructure and enzyme activity. Pfugers Arch, 1993. 424(5-6): p.
494-502.
Roman, W.J., et al., Adaptations in the elbow fexors of elderly males after
heavy-resistance training. J Appl Physiol (1985), 1993. 74(2): p. 750-4.
McDonagh, M.J. and C.T. Davies, Adaptive response of mammalian skeletal
muscle to exercise with high loads. Eur J Appl Physiol Occup Physiol, 1984.
52(2): p. 139-55. http://www.ncbi.nlm.nih.gov/pubmed/6370691
MacDougall, J.D., Morphological changes in human skeletal muscle following
strength training and immobilization, in Human muscle power, N.L. Jones, N.
McCartney, and A.J. McComas, Editors. 1986, Human Kinetics Publishers:
Champaign, IL. p. 269-288.
Goldspink, G., The Proliferation of Myofbrils During Muscle Fibre Growth.
J o u r n a l o f C e l l S c i e n c e , 1 9 7 0 . 6( 2 ) : p . 5 9 3 - 6 0 3 .
http://jcs.biologists.org/content/6/2/593.abstract
Conroy, B. and R.W. Earle, Bone, Muscle and Connective Tissue Adaptations to
Physical Activity, in Essentials of Strength and Conditioning, T.R. Baechle and
R.W. Earle, Editors. 2000, Human Kinetics: Champaign, IL. p. 544.
Siff, M.C. www.melsiff.com. 2013 [Accessed 10.29.13]; Available from:
www.melsiff.com.
Heckman, C.J. and R.M. Enoka, Motor Unit. Comprehensive Physiology, 2012.
2(4): p. 2629-2682. http://www.ncbi.nlm.nih.gov/pubmed/23720261
Izquierdo, M., et al., Effect of loading on unintentional lifting velocity declines
during single sets of repetitions to failure during upper and lower extremity
muscle actions. I n t J S p o r t s M e d , 2 0 0 6. 27(9): p. 718-24.
http://www.ncbi.nlm.nih.gov/pubmed/16944400
Froböse, I., et al., Auswirkungen unterschiedlicher Belastungsintensitäten im
Rahmen eines postoperativen stationären Aufbautrainings auf Leistungsdefzite
des M.quadriceps femoris. Z Orthop Ihre Grenzgeb, 1993. 131(2): p. 164-167.
Haff, G.G., et al., Effects of different set confgurations on barbell velocity and
displacement during a clean pull. J Strength Cond Res, 2003. 17(1): p. 95-103.
http://www.ncbi.nlm.nih.gov/pubmed/12580663
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
145
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
89.
Baye, D. Experiments with Rest-Pause Training. [Internet] 2008 [Accessed
8.26.13]; (Web Article.).
90.
Fleck, S.J. and W.J. Kraemer, Designing resistance training programs. 2nd ed.
1997, Champaign, IL: Human Kinetics. 275.
91.
Mentzer, M. and J.R. Little, High-intensity training the Mike Mentzer way.
2003, Chicago: Contemporary Books. xiii, 222 p. Contributor biographical
information http://www.loc.gov/catdir/bios/mh041/2002067218.html
Publisher description http://www.loc.gov/catdir/description/mh031/2002067218.html
92.
Fry, A.C., et al., Performance decrements with high-intensity resistance exercise
overtraining. Medicine and science in sports and exercise, 1994. 26(9): p. 116573. http://www.ncbi.nlm.nih.gov/pubmed/7808252
93.
Lehmann, M., et al., Autonomic imbalance hypothesis and overtraining
syndrome. Medicine and science in sports and exercise, 1998. 30(7): p. 1140-5.
http://www.ncbi.nlm.nih.gov/pubmed/9662686
94.
Vogel, R., Übertraining: Begriffsklärungen, ätiologische Hypothesen, aktuelle
Trends und methodische Limiten. Schweizerische Zeitschrift für Sportmedizin
und Sporttraumatologie 49 (4), 154–162, 2001, 2001. 49(4): p. 154-162.
http://www.sgsm.ch/ssms_publication/fle/85/4-2001-4.pdf
95.
Cureton, K.J., et al., Muscle hypertrophy in men and women. Medicine and
s c i e n c e i n s p o r t s a n d e x e r c i s e , 1 9 8 8 . 20(4): p. 338-44.
http://www.ncbi.nlm.nih.gov/pubmed/3173042
96.
Staron, R.S., et al., Muscle hypertrophy and fast fber type conversions in heavy
resistance-trained women. European journal of applied physiology and
o c c u p a t i o n a l p h y s i o l o g y , 1 9 9 0 . 60( 1 ) : p . 7 1 - 9 .
http://www.ncbi.nlm.nih.gov/pubmed/2311599
97.
Stevenson, S.W. and G.A. Dudley, Dietary creatine supplementation and
muscular adaptation to resistive overload. Medicine and science in sports and
e x e r c i s e ,
2 0 0 1 . 33( 8 ) :
p .
1 3 0 4 - 1 0 .
http://www.ncbi.nlm.nih.gov/pubmed/11474331
98.
Prince, F.P., et al., Human muscle fber types in power lifters, distance runners
and untrained subjects. Pfugers Archiv : European journal of physiology, 1976.
363(1): p. 19-26. http://www.ncbi.nlm.nih.gov/pubmed/131933
99.
Alway, S.E., et al., Effects of resistance training on elbow fexors of highly
competitive bodybuilders. Journal of applied physiology, 1992. 72(4): p. 1512-21.
http://www.ncbi.nlm.nih.gov/pubmed/1592744
100. MacDougall, J.D., et al., Muscle fber number in biceps brachii in bodybuilders
and control subjects. Journal of applied physiology: respiratory, environmental
a n d e x e r c i s e p h y s i o l o g y , 1 9 8 4 . 57( 5 ) : p . 1 3 9 9 - 4 0 3 .
http://www.ncbi.nlm.nih.gov/pubmed/6520032
101. Yarasheski, K.E., et al., Effect of heavy resistance training on skeletal muscle
hypertrophy in rats. Med Sci Sports Exerc, 1987. 19(2): p. S15.
102. Klitgaard, H., A model for quantitative strength training of hindlimb muscles of
the rat. Journal of applied physiology, 1988. 64(4): p. 1740-5.
http://www.ncbi.nlm.nih.gov/pubmed/3379005
103. Ho, K.W., et al., Skeletal muscle fber splitting with weight-lifting exercise in
rats. The American journal of anatomy, 1980. 157(4): p. 433-40.
http://www.ncbi.nlm.nih.gov/pubmed/7405877
104. Gonyea, W., et al., Skeletal muscle fber splitting induced by weight-lifting
exercise in cats. Acta physiologica Scandinavica, 1977. 99(1): p. 105-9.
http://www.ncbi.nlm.nih.gov/pubmed/139079
146
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
105.
106.
107.
108.
109.
110.
111.
112.
113.
114.
115.
116.
117.
118.
119.
120.
121.
Gonyea, W.J., Role of exercise in inducing increases in skeletal muscle fber
number. Journal of applied physiology: respiratory, environmental and exercise
physiology, 1980. 48(3): p. 421-6. http://www.ncbi.nlm.nih.gov/pubmed/7372511
Ruther, C.L., et al., Hypertrophy, resistance training, and the nature of skeletal
muscle activation. J.Strength Cond.Res., 1995. 9: p. 155-159.
Lieber, R.L., Skeletal muscle adapation to increase use, in Skeletal muscle
structure and function : implications for rehabilitation and sports medicine. 1992,
Williams & Wilkins: Baltimore. p. ix, 303 p.
Goldberg, A.L., Mechanisms of growth and atrophy of skeletal muscle. Muscle
biology, 1972. 1: p. 89-118. http://www.ncbi.nlm.nih.gov/pubmed/4578602
Timson, B.F., Evaluation of animal models for the study of exercise-induced
muscle enlargement. Journal of applied physiology, 1990. 69(6): p. 1935-45.
http://www.ncbi.nlm.nih.gov/pubmed/2076987
Kelley, G., Mechanical overload and skeletal muscle fber hyperplasia: a metaanalysis. Journal of applied physiology, 1996. 81(4): p. 1584-8.
http://www.ncbi.nlm.nih.gov/pubmed/8904572
Taylor, N.A. and J.G. Wilkinson, Exercise-induced skeletal muscle growth.
Hypertrophy or hyperplasia? Sports medicine, 1986. 3(3): p. 190-200.
http://www.ncbi.nlm.nih.gov/pubmed/3520748
Vaughan, H.S. and G. Goldspink, Fibre number and fbre size in a surgically
overloaded muscle. Journal of anatomy, 1979. 129(Pt 2): p. 293-303.
http://www.ncbi.nlm.nih.gov/pubmed/500488
Goldberg, A.L., et al., Mechanism of work-induced hypertrophy of skeletal
muscle. Medicine and science in sports, 1975. 7(3): p. 185-98.
http://www.ncbi.nlm.nih.gov/pubmed/128681
Fulks, R.M., et al., Effects of insulin, glucose, and amino acids on protein
turnover in rat diaphragm. The Journal of biological chemistry, 1975. 250(1): p.
290-8. http://www.ncbi.nlm.nih.gov/pubmed/1141208
Goldberg, A.L., Role of insulin in work-induced growth of skeletal muscle.
E n d o c r i n o l o g y , 1 9 6 8 . 83( 5 ) :
p .
1 0 7 1 - 3 .
http://www.ncbi.nlm.nih.gov/pubmed/5685568
Spangenburg, E.E., et al., A functional insulin-like growth factor receptor is not
necessary for load-induced skeletal muscle hypertrophy. J Physiol, 2008. 586(1):
p. 283-91. http://www.ncbi.nlm.nih.gov/pubmed/17974583
Kurowski, T.T., et al., Countereffects of compensatory overload and
glucocorticoids in skeletal muscle: androgen and glucocorticoid cytosol receptor
binding. Journal of steroid biochemistry, 1984. 21(2): p. 137-45.
http://www.ncbi.nlm.nih.gov/pubmed/6332946
Tamaki, T., et al., Multiple stimulations for muscle-nerve-blood vessel unit in
compensatory hypertrophied skeletal muscle of rat surgical ablation model.
H i s t o c h e m i s t r y a n d c e l l b i o l o g y , 2 0 0 9 . 132(1): p. 59-70.
http://www.ncbi.nlm.nih.gov/pubmed/19322581
Tamaki, T., et al., Anabolic-androgenic steroid does not enhance compensatory
muscle hypertrophy but signifcantly diminish muscle damages in the rat surgical
ablation model. Histochemistry and cell biology, 2009. 132(1): p. 71-81.
http://www.ncbi.nlm.nih.gov/pubmed/19319558
Alway, S.E. and L.A. Starkweather, Effect of anabolic steroids on new fber
formation and fber area during stretch-overload. Journal of applied physiology,
1993. 74(2): p. 832-7. http://www.ncbi.nlm.nih.gov/pubmed/8458803
Dudley, G.A., et al., Effect of voluntary vs. artifcial activation on the
relationship of muscle torque to speed. Journal of applied physiology, 1990.
69(6): p. 2215-21. http://www.ncbi.nlm.nih.gov/pubmed/2077019
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
147
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
122.
123.
124.
125.
126.
127.
128.
129.
130.
131.
132.
133.
134.
135.
136.
137.
138.
139.
148
Schoenfeld, B.J., Potential Mechanisms for a Role of Metabolic Stress in
Hypertrophic Adaptations to Resistance Training. Sports medicine, 2013. 43(3):
p. 179-94. http://www.ncbi.nlm.nih.gov/pubmed/23338987
Schoenfeld, B.J. and B. Contreras, The Muscle Pump: Potential Mechanisms
and Applications for Enhancing Hypertrophic Adaptations. Strength &
Conditioning Journal, 2014. E-Published ahead of Print 12.23.13.
Haussinger, D., et al., Cellular hydration state: An important determinant of
protein catabolism in health and disease. The Lancet, 1993. 341(8856): p. 13302.
Waldegger, S., et al., Mechanisms and clinical signifcance of cell volume
regulation. Nephrology Dialysis Transplantation, 1998. 13(4): p. 867-874.
http://ndt.oxfordjournals.org/content/13/4/867.abstract
Low, S.Y., et al., Modulation of glycogen synthesis in rat skeletal muscle by
changes in cell volume. The Journal of Physiology, 1996. 495(Pt 2): p. 299-303.
http://jp.physoc.org/content/495/Pt_2/299.abstract
Frigeri, A., et al., Expression of aquaporin-4 in fast-twitch fbers of mammalian
skeletal muscle. J Clin Invest, 1998. 102(4): p. 695-703.
Lang, F., et al., Functional signifcance of cell volume regulatory mechanisms.
Physiol Rev, 1998. 78(1): p. 247-306.
Pena-Rasgado, C., et al., Effect of isosmotic removal of extracellular Na+ on
cell volume and membrane potential in muscle cells. American Journal of
Physiology - Cell Physiology, 1994. 267(3): p. C759-C767.
http://ajpcell.physiology.org/ajpcell/267/3/C759.full.pdf
Pena-Rasgado, C., et al., Effect of isosmotic removal of extracellular Ca2+ and
of membrane potential on cell volume in muscle cells. American Journal of
Physiology - Cell Physiology, 1994. 267(3): p. C768-C775.
http://ajpcell.physiology.org/ajpcell/267/3/C768.full.pdf
Ziegenfuss, T.N., et al., Acute fuid volume changes in men during three days of
creatine supplementation. J E P o n l i n e , 1 9 9 8 . 1: p . I s s u e 3 .
http://www.css.edu/users/tboone2/asep/jan13d.htm
Spillane, M., et al., The effects of creatine ethyl ester supplementation combined
with heavy resistance training on body composition, muscle performance, and
serum and muscle creatine levels. J Int Soc Sports Nutr, 2009. 6: p. 6.
Safdar, A., et al., Global and targeted gene expression and protein content in
skeletal muscle of young men following short-term creatine monohydrate
supplementation. Physiol Genomics, 2008. 32(2): p. 219-28.
Dangott, B., et al., Dietary creatine monohydrate supplementation increases
satellite cell mitotic activity during compensatory hypertrophy. Int J Sports Med,
2000. 21(1): p. 13-6.
Olsen, S., et al., Creatine supplementation augments the increase in satellite cell
and myonuclei number in human skeletal muscle induced by strength training. J
Physiol, 2006. 573(Pt 2): p. 525-34.
Vierck, J.L., et al., The effects of ergogenic compounds on myogenic satellite
cells. Med Sci Sports Exerc, 2003. 35(5): p. 769-76.
Sato, Y., The history and future of KAATSU Training. International Journal of
KAATSU Training Research, 2005. 1(1): p. 1-5.
Hackney, K., et al., Blood fow-restricted exercise in space. Extreme Physiology
&
M e d i c i n e ,
2 0 1 2 . 1( 1 ) :
p .
1 2 .
http://www.extremephysiolmed.com/content/1/1/12
Sundberg, C.J., Exercise and training during graded leg ischaemia in healthy
man with special reference to effects on skeletal muscle. Acta Physiol Scand
Suppl, 1994. 615: p. 1-50.
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
140.
141.
142.
143.
144.
145.
146.
147.
148.
149.
150.
151.
152.
153.
154.
155.
156.
Iversen, E. and V. Rostad, Low-load ischemic exercise-induced rhabdomyolysis.
Clin J Sport Med, 2010. 20(3): p. 218-9.
Nakajima, T., et al., Use and safety of KAATSU training:Results of a national
survey International Journal of KAATSU Training Research, 2006. 2(1): p. 5-13.
Loenneke, J.P., Skeletal muscle hypertrophy: How important is exercise
intensity. J o u r n a l o f T r a i n o l o g y , 2 0 1 2 . 1( 2 ) : p . 2 8 - 3 1 .
http://trainology.org/PDF/6%20Skeletal%20Muscle%20Hypertrophy%20How
%20important%20is%20Exercise%20Intensity.%20Loenneke.pdf
Takarada, Y., et al., Effects of resistance exercise combined with moderate
vascular occlusion on muscular function in humans. Journal of Applied
P h y s i o l o g y ,
2 0 0 0 . 88( 6 ) : p . 2 0 9 7 - 2 1 0 6 .
http://jap.physiology.org/content/88/6/2097.abstract
Abe, T., et al., Skeletal muscle size and circulating IGF-1 are increased after two
weeks of twice daily Kaatsu resistance training. Int. J. Kaatsu Training Res.,
2005. 1: p. 6-12. http://kaatsu.jp/english/
Loenneke, J.P., et al., The anabolic benefts of venous blood fow restriction
training may be induced by muscle cell swelling. Med Hypotheses, 2012. 78(1): p.
151-4. http://www.ncbi.nlm.nih.gov/pubmed/22051111
Low, S.Y., et al., Signaling elements involved in amino acid transport responses
to altered muscle cell volume. FASEB J, 1997. 11(13): p. 1111-7.
http://www.ncbi.nlm.nih.gov/pubmed/9367345
Moritani, T., et al., Oxygen availability and motor unit activity in humans. Eur J
Appl Physiol Occup Physiol, 1992. 64(6): p. 552-6.
Yamada, E., et al., Effects of Vascular Occlusion on Surface Electromyography
and Muscle Oxygenation During Isometric Contraction. OURNAL OF SPORT
REHABILITATION, 2004. 13(4): p. 287-299.
Yasuda, T., et al., Muscle fber cross-sectional area is increased after two weeks
of twice daily KAATSU-resistance training. Int J Kaatsu Training Res, 2005. 1(2):
p. 65-70.
Nielsen, J.L., et al., Proliferation of myogenic stem cells in human skeletal
muscle in response to low-load resistance training with blood fow restriction. J
P h y s i o l ,
2 0 1 2 . 590( P t
1 7 ) :
p .
4 3 5 1 - 6 1 .
http://www.ncbi.nlm.nih.gov/pubmed/22802591
Adams, G.R., et al., Time course of changes in markers of myogenesis in
overloaded rat skeletal muscles. Journal of applied physiology, 1999. 87(5): p.
1705-12. http://www.ncbi.nlm.nih.gov/pubmed/10562612
Machida, S. and F.W. Booth, Insulin-like growth factor 1 and muscle growth:
implication for satellite cell proliferation. Proc Nutr Soc, 2004. 63(2): p. 337-40.
http://www.ncbi.nlm.nih.gov/pubmed/15294052
Adams, G.R. and F. Haddad, The relationships among IGF-1, DNA content,
and protein accumulation during skeletal muscle hypertrophy. J Appl Physiol,
1996. 81(6): p. 2509-16. http://jap.physiology.org/content/81/6/2509.long
Laurentino, G.C., et al., Strength training with blood fow restriction diminishes
myostatin gene expression. Med Sci Sports Exerc, 2012. 44(3): p. 406-12.
http://www.ncbi.nlm.nih.gov/pubmed/21900845
Mosler, S., et al., The anabolic steroid methandienone targets the hypothalamicpituitary-testicular axis and myostatin signaling in a rat training model. Arch
Toxicol, 2012. 86(1): p. 109-19. http://www.ncbi.nlm.nih.gov/pubmed/21818626
Diel, P., et al., Analysis of the effects of androgens and training on myostatin
propeptide and follistatin concentrations in blood and skeletal muscle using
highly sensitive immuno PCR. Mol Cell Endocrinol, 2010. 330(1-2): p. 1-9.
http://www.ncbi.nlm.nih.gov/pubmed/20801187
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
149
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
157.
158.
159.
160.
161.
162.
163.
164.
165.
166.
167.
168.
169.
170.
171.
172.
150
Saremi, A., et al., Effects of oral creatine and resistance training on serum
myostatin and GASP-1. Molecular and cellular endocrinology, 2010. 317(1-2): p.
25-30. http://www.ncbi.nlm.nih.gov/pubmed/20026378
Mathers, J.L., et al., Early infammatory and myogenic responses to resistance
exercise in the elderly. Muscle Nerve, 2012. 46(3): p. 407-12.
http://www.ncbi.nlm.nih.gov/pubmed/22907232
Jensky, N.E., et al., Exercise does not infuence myostatin and follistatin
messenger RNA expression in young women. J Strength Cond Res, 2010. 24(2): p.
522-30. http://www.ncbi.nlm.nih.gov/pubmed/20124796
Dalbo, V.J., III, The effects of aging on myostatin pathway activity after three
sequential bouts of resistance exercise. 2010, The University of Oklahoma: Ann
Arbor. p. 121.
Roth, S.M., et al., Myostatin gene expression is reduced in humans with heavyresistance strength training: a brief communication. Exp Biol Med (Maywood),
2003. 228(6): p. 706-9. http://www.ncbi.nlm.nih.gov/pubmed/12773702
Standley, R.A., Investigations into the mechanism behind COX-inhibiting drug
regulation of human skeletal muscle mass. 2012, Ball State University: Ann
Arbor. p. 228.
Takarada, Y., et al., Rapid increase in plasma growth hormone after lowintensity resistance exercise with vascular occlusion. J Appl Physiol (1985),
2000. 88(1): p. 61-5.
Wilson, J.M., et al., Practical Blood Flow Restriction Training Increases Acute
Determinants of Hypertrophy Without Increasing Indices of Muscle Damage. The
Journal of Strength & Conditioning Research, 2013. 27(11): p. 3068-3075
1 0 . 1 5 1 9 / J S C . 0 b 0 1 3 e 3 1 8 2 8 a 1 f f a . http://journals.lww.com/nscajscr/Fulltext/2013/11000/Practical_Blood_Flow_Restriction_Training.20.aspx
Weatherholt, A., et al., Modifed Kaatsu training: adaptations and subject
perceptions. M ed Sci S ports Exerc, 2013. 45(5): p. 952-61.
http://www.ncbi.nlm.nih.gov/pubmed/23247712
Fahs, C.A., et al., Methodological considerations for blood fow restricted
resistance exercise. Journal of Trainology, 2012. 1(1): p. 14-22.
http://trainology.org/PDF/4%20Methodological%20considerations%20for
%20blood%20fow%20restricted%20resistance%20exercise%202012_1_1422.pdf
Tanimoto, M. and N. Ishii, Effects of low-intensity resistance exercise with slow
movement and tonic force generation on muscular function in young men. J Appl
Physiol (1985), 2006. 100(4): p. 1150-7.
McCully, K.K., et al., Muscle metabolism in older subjects using 31P magnetic
resonance spectroscopy. Can J Physiol Pharmacol, 1991. 69(5): p. 576-80.
Sadamoto, T., et al., Skeletal muscle tension, fow, pressure, and EMG during
sustained isometric contractions in humans. Eur J Appl Physiol Occup Physiol,
1 9 8 3 . 51(3): p. 395-408. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=6685038
Lind, A.R. and C.A. Williams, The control of blood fow through human
forearm muscles following brief isometric contractions. J Physiol, 1979. 288: p.
529-47.
Wesche, J., The time course and magnitude of blood fow changes in the human
quadriceps muscles following isometric contraction. J Physiol, 1986. 377: p. 44562.
Kraemer, W.J., et al., Endogenous anabolic hormonal and growth factor
responses to heavy resistance exercise in males and females. Int J Sports Med,
1991. 12(2): p. 228-35.
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
173.
Kraemer, W.J., et al., Hormonal and growth factor responses to heavy
resistance exercise protocols. J. Appl. Physiol., 1990. 69(4): p. 1442-50.
174. Smilios, I., et al., Hormonal responses after various resistance exercise
protocols. M e d S c i S p o r t s E x e r c , 2 0 0 3 . 35(4): p. 644-54.
http://www.ncbi.nlm.nih.gov/pubmed/12673149
175. West, D.W., et al., Resistance exercise order does not determine postexercise
delivery of testosterone, growth hormone, and IGF-1 to skeletal muscle. Appl
P h y s i o l N u t r M e t a b , 2 0 1 3 . 38( 2 ) : p . 2 2 0 - 6 .
http://www.ncbi.nlm.nih.gov/pubmed/23438236
176. West, D.W. and S.M. Phillips, Anabolic processes in human skeletal muscle:
restoring the identities of growth hormone and testosterone. The Physician and
s p o r t s m e d i c i n e , 2 0 1 0 . 38( 3 ) :
p .
9 7 - 1 0 4 .
http://www.ncbi.nlm.nih.gov/pubmed/20959702
177. West, D.W., et al., Elevations in ostensibly anabolic hormones with resistance
exercise enhance neither training-induced muscle hypertrophy nor strength of the
elbow fexors. Journal of applied physiology, 2010. 108(1): p. 60-7.
http://www.ncbi.nlm.nih.gov/pubmed/19910330
178. Phillips, S.M., Strength and hypertrophy with resistance training: chasing a
hormonal ghost. Eur J Appl Physiol, 2012. 112(5): p. 1981-3; author reply 19857. http://www.ncbi.nlm.nih.gov/pubmed/21898144
179. Ronnestad, B.R., et al., Physiological elevation of endogenous hormones results
in superior strength training adaptation. Eur J Appl Physiol, 2011. 111(9): p.
2249-59. http://www.ncbi.nlm.nih.gov/pubmed/21327794
180. Goldberg, A.L. and H.M. Goodman, Relationship between growth hormone
and muscular work in determining muscle size. The Journal of physiology, 1969.
200(3): p. 655-66. http://www.ncbi.nlm.nih.gov/pubmed/5765853
181. Fryburg, D.A. and E.J. Barrett, Growth hormone acutely stimulates skeletal
muscle but not whole-body protein synthesis in humans. Metabolism, 1993. 42(9):
p. 1223-7. http://www.ncbi.nlm.nih.gov/pubmed/8412780
http://www.sciencedirect.com/science/article/pii/002604959390285V
182. Fryburg, D.A., et al., Growth hormone acutely stimulates forearm muscle
protein synthesis in normal humans. Am J Physiol, 1991. 260(3 Pt 1): p. E499504. http://www.ncbi.nlm.nih.gov/pubmed/2003602
183. Cuneo, R.C., et al., Growth hormone treatment in growth hormone-defcient
adults. I. Effects on muscle mass and strength. J Appl Physiol (1985), 1991.
70(2): p. 688-94.
184. Hameed, M., et al., The effect of recombinant human growth hormone and
resistance training on IGF-I mRNA expression in the muscles of elderly men. J
P h y s i o l ,
2 0 0 4 . 555( P t
1 ) :
p .
2 3 1 - 4 0 .
http://www.ncbi.nlm.nih.gov/pubmed/14565994
185. Bassil, N., et al., The benefts and risks of testosterone replacement therapy: a
review. Ther Clin Risk Manag, 2009. 5(3): p. 427-48.
186. Corona, G., et al., Risks and benefts of late onset hypogonadism treatment: an
expert opinion. World J Mens Health, 2013. 31(2): p. 103-25.
187. Tarpenning, K.M., Infuence of weight training exercise and modifcation of
hormonal response on skeletal muscle growth. 1997, University of Southern
California: Ann Arbor. p. 151-151 p.
188. Tarpenning, K.M., et al., Infuence of weight training exercise and modifcation
of hormonal response on skeletal muscle growth. J Sci Med Sport, 2001. 4(4): p.
431-46.
189. Bird, S.P., et al., Effects of liquid carbohydrate/essential amino acid ingestion on
acute hormonal response during a single bout of resistance exercise in untrained
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
151
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
190.
191.
192.
193.
194.
195.
196.
197.
198.
199.
200.
201.
202.
203.
204.
205.
152
men.
N u t r i t i o n ,
2 0 0 6 . 22( 4 ) : p . 3 6 7 - 7 5 .
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=16472979
Bird, S.P., et al., Liquid carbohydrate/essential amino acid ingestion during a
short-term bout of resistance exercise suppresses myofbrillar protein
degradation. M e t a b o l i s m , 2 0 0 6 . 55( 5 ) : p . 5 7 0 - 7 .
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=16631431
Kuipers, H., Exercise-induced muscle damage. Int.J Sports Med, 1994. 15: p.
132-135.
Jarvinen, T.A., et al., Muscle injuries: biology and treatment. The American
j o u r n a l o f s p o r t s m e d i c i n e , 2 0 0 5 . 33( 5 ) : p . 7 4 5 - 6 4 .
http://www.ncbi.nlm.nih.gov/pubmed/15851777
Harris, R.T. and G.A. Dudley, Factors limiting force during slow, shortening
actions of the quadriceps femoris muscle group in vivo. Acta Physiol Scand,
1994. 152(1): p. 63-71.
Brentano, M.A. and L.F. Martins Kruel, A review on strength exercise-induced
muscle damage: applications, adaptation mechanisms and limitations. J Sports
Med Phys Fitness, 2011. 51(1): p. 1-10.
Clarkson, P.M. and M.J. Hubal, Exercise-induced muscle damage in humans.
Am J Phys Med Rehabil, 2002. 81(11 Suppl): p. S52-69.
Moore, D.R., et al., Myofbrillar and collagen protein synthesis in human
skeletal muscle in young men after maximal shortening and lengthening
contractions. Am J Physiol Endocrinol Metab, 2005. 288(6): p. E1153-9.
Hortobagyi, T., et al., Greater initial adaptations to submaximal muscle
lengthening than maximal shortening. J Appl Physiol (1985), 1996. 81(4): p.
1677-82.
Dudley, G.A., et al., Importance of eccentric actions in performance adaptations
to resistance training. Aviation, space, and environmental medicine, 1991. 62(6):
p. 543-50. http://www.ncbi.nlm.nih.gov/pubmed/1859341
Shepstone, T.N., et al., Short-term high- vs. low-velocity isokinetic lengthening
training results in greater hypertrophy of the elbow fexors in young men. J Appl
Physiol (1985), 2005. 98(5): p. 1768-76.
Farthing, J.P. and P.D. Chilibeck, The effects of eccentric and concentric
training at different velocities on muscle hypertrophy. Eur J Appl Physiol, 2003.
89(6): p. 578-86.
Higbie, E.J., et al., Effects of concentric and eccentric training on muscle
strength, cross-sectional area, and neural activation. J Appl Physiol (1985),
1996. 81(5): p. 2173-81.
Hather, B.M., et al., Infuence of eccentric actions on skeletal muscle
adaptations to resistance training. Acta Physiol Scand, 1991. 143(2): p. 177-85.
Trappe, T.A., et al., Skeletal muscle PGF(2)(alpha) and PGE(2) in response to
eccentric resistance exercise: infuence of ibuprofen acetaminophen. The Journal
of clinical endocrinology and metabolism, 2001. 86(10): p. 5067-70.
http://www.ncbi.nlm.nih.gov/pubmed/11600586
Markworth, J.F. and D. Cameron-Smith, Prostaglandin F2alpha stimulates
PI3K/ERK/mTOR signaling and skeletal myotube hypertrophy. American journal
of physiology. Cell physiology, 2011. 300(3): p. C671-82.
http://www.ncbi.nlm.nih.gov/pubmed/21191105
Trappe, T.A., et al., Effect of ibuprofen and acetaminophen on postexercise
muscle protein synthesis. American journal of physiology. Endocrinology and
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
m e t a b o l i s m ,
2 0 0 2 . 282( 3 ) :
p .
E 5 5 1 - 6 .
http://www.ncbi.nlm.nih.gov/pubmed/11832356
206. Rodemann, H.P. and A.L. Goldberg, Arachidonic acid, prostaglandin E2 and
F2 alpha infuence rates of protein turnover in skeletal and cardiac muscle. The
J o u rn a l o f b i o l o g i c a l c h e m i s t r y , 1 9 8 2 . 257(4): p. 1632-8.
http://www.ncbi.nlm.nih.gov/pubmed/6799511
207. Schoenfeld, B.J., Does exercise-induced muscle damage play a role in skeletal
muscle hypertrophy? Journal of strength and conditioning research / National
Strength & Conditioning Association, 2012. 26(5): p. 1441-53.
http://www.ncbi.nlm.nih.gov/pubmed/22344059
208. Mikkelsen, U.R., et al., Local NSAID infusion inhibits satellite cell proliferation
in human skeletal muscle after eccentric exercise. Journal of applied physiology,
2009. 107(5): p. 1600-11. http://www.ncbi.nlm.nih.gov/pubmed/19713429
209. Mackey, A.L., et al., The infuence of anti-infammatory medication on exerciseinduced myogenic precursor cell responses in humans. Journal of applied
p h y s i o l o g y ,
2 0 0 7 . 103( 2 ) :
p .
4 2 5 - 3 1 .
http://www.ncbi.nlm.nih.gov/pubmed/17463304
210. Edgerton, V.R. and R.R. Roy, Regulation of skeletal muscle fber size, shape
and function. Journal of Biomechanics, 1991. 24, Supplement 1(0): p. 123-133.
http://www.sciencedirect.com/science/article/pii/002192909190383X
211. Murton, A.J. and P.L. Greenhaff, Resistance exercise and the mechanisms of
muscle mass regulation in humans: Acute effects on muscle protein turnover and
the gaps in our understanding of chronic resistance exercise training adaptation.
I n t J B i o c h e m C e l l B i o l , 2 0 1 3 . 45(10): p. 2209-14.
http://www.ncbi.nlm.nih.gov/pubmed/23872221
212. Russell, B., et al., Repair of injured skeletal muscle: a molecular approach.
Medicine & Science in Sports & Exercise, 1992. 24(2): p. 189-196.
http://journals.lww.com/acsmmsse/Fulltext/1992/02000/Repair_of_injured_skeletal_muscle__a_molecular.6.as
px
213. Abe, T., et al., Muscle size and strength are increased following walk training
with restricted venous blood fow from the leg muscle, Kaatsu-walk training.
Journal of Applied Physiology, 2006. 100(5): p. 1460-1466.
http://jap.physiology.org/content/100/5/1460.abstract
214. Nosaka, K., et al., Muscle Damage in Resistance Training
&mdash;Is Muscle Damage Necessary for Strength Gain and Muscle Hypertrophy?
&mdash. International Journal of Sport and Health Science, 2003. 1(1): p. 1-8.
215. Krentz, J.R. and J.P. Farthing, Neural and morphological changes in response
to a 20-day intense eccentric training protocol. European Journal of Applied
Physiology, 2010. 110(2): p. 333-40.
216. Cribb, P.J. and A. Hayes, Effects of supplement timing and resistance exercise
on skeletal muscle hypertrophy. Med Sci Sports Exerc, 2006. 38(11): p. 1918-25.
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=17095924
217. Kerksick, C., et al., International Society of Sports Nutrition position stand:
nutrient timing. J Int Soc Sports Nutr., 2008. 5: p. 17.
218. Willoughby, D.S., et al., Effects of resistance training and protein plus amino
acid supplementation on muscle anabolism, mass, and strength. Amino Acids.,
2007. 32(4): p. 467 - 77.
219. Cockburn, E., et al., Acute milk-based protein-CHO supplementation attenuates
exercise-induced muscle damage. Applied physiology, nutrition, and metabolism
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
153
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
220.
221.
222.
223.
224.
225.
226.
227.
228.
229.
230.
231.
232.
233.
234.
154
= Physiologie appliquee, nutrition et metabolisme, 2008. 33(4): p. 775-83.
http://www.ncbi.nlm.nih.gov/pubmed/18641722
Cockburn, E., et al., Effect of milk-based carbohydrate-protein supplement
timing on the attenuation of exercise-induced muscle damage. Appl Physiol Nutr
Metab, 2010. 35(3): p. 270-7. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=20555370
Howatson, G., et al., Exercise-induced muscle damage is reduced in resistancetrained males by branched chain amino acids: a randomized, double-blind,
placebo controlled study. J Int Soc Sports Nutr, 2012. 9(1): p. 20.
Shimomura, Y., et al., Branched-chain amino acid supplementation before squat
exercise and delayed-onset muscle soreness. International journal of sport
nutrition and exercise metabolism, 2010. 20(3): p. 236-44.
http://www.ncbi.nlm.nih.gov/pubmed/20601741
Shimomura, Y., et al., Nutraceutical effects of branched-chain amino acids on
skeletal muscle. The Journal of nutrition, 2006. 136(2): p. 529S-532S.
http://www.ncbi.nlm.nih.gov/pubmed/16424141
Riazi, R., et al., The total branched-chain amino acid requirement in young
healthy adult men determined by indicator amino acid oxidation by use of L-[113C]phenylalanine. The Journal of nutrition, 2003. 133(5): p. 1383-9.
http://www.ncbi.nlm.nih.gov/pubmed/12730426
Ferrando, A.A., et al., Oral branched-chain amino acids decrease whole-body
proteolysis. JPEN. Journal of parenteral and enteral nutrition, 1995. 19(1): p. 4754. http://www.ncbi.nlm.nih.gov/pubmed/7658600
Ruderman, N.B., et al., Regulation of alanine formation and release in rat
muscle in vivo: effect of starvation and diabetes. The American journal of
p h y s i o l o g y ,
1 9 7 7 . 233( 2 ) :
p .
E 1 0 9 - 1 4 .
http://www.ncbi.nlm.nih.gov/pubmed/888947
Shimomura, Y., et al., Exercise promotes BCAA catabolism: effects of BCAA
supplementation on skeletal muscle during exercise. The Journal of nutrition,
2 0 0 4 . 134( 6
S u p p l ) :
p . 1 5 8 3 S - 1 5 8 7 S .
http://www.ncbi.nlm.nih.gov/pubmed/15173434
Tee, J.C., et al., Metabolic consequences of exercise-induced muscle damage.
Sports Med, 2007. 37(10): p. 827-36.
O'Reilly, K.P., et al., Eccentric exercise-induced muscle damage impairs muscle
glycogen repletion. J Appl Physiol (1985), 1987. 63(1): p. 252-6.
Zehnder, M., et al., Further glycogen decrease during early recovery after
eccentric exercise despite a high carbohydrate intake. European journal of
nutrition, 2004. 43(3): p. 148-59. http://www.ncbi.nlm.nih.gov/pubmed/15168037
Lemon, P.W. and J.P. Mullin, Effect of initial muscle glycogen levels on protein
catabolism during exercise. J Appl Physiol, 1980. 48(4): p. 624 - 9.
Howarth, K.R., et al., Effect of glycogen availability on human skeletal muscle
protein turnover during exercise and recovery. J Appl Physiol, 2010. 109(2): p.
4
3
1
8
. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=20489032
Creer, A., et al., Infuence of muscle glycogen availability on ERK1/2 and Akt
signaling after resistance exercise in human skeletal muscle. J Appl Physiol,
2 0 0 5 . 99( 3 ) : p . 9 5 0 - 6 . http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=15879168
Camera, D.M., et al., Low muscle glycogen concentration does not suppress the
anabolic response to resistance exercise. J Appl Physiol, 2012. 113(2): p. 206 14.
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
235.
236.
237.
238.
239.
240.
241.
242.
243.
244.
245.
246.
247.
248.
249.
Flann, K.L., et al., Muscle damage and muscle remodeling: no pain, no gain?
The Journal of experimental biology, 2011. 214(Pt 4): p. 674-9.
http://www.ncbi.nlm.nih.gov/pubmed/21270317
Kay, A.D. and A.J. Blazevich, Effect of acute static stretch on maximal muscle
performance: a systematic review. Med Sci Sports Exerc, 2012. 44(1): p. 154-64.
Rubini, E.C., et al., The effects of stretching on strength performance. Sports
Med, 2007. 37(3): p. 213-24. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=17326697
Shrier, I., Does Stretching Improve Performance?: A Systematic and Critical
Review of the Literature. Clinical Journal of Sport Medicine, 2004. 14(5): p. 267273.
http://journals.lww.com/cjsportsmed/Fulltext/2004/09000/Does_Stretching_Impro
ve_Performance___A_Systematic.4.aspx
Schilling, B.K. and M.H. Stone, Stretching: Acute Effects on Strength and
Power Performance. Strength & Conditioning Journal, 2000. 22(1): p. 44.
http://journals.lww.com/nscascj/Fulltext/2000/02000/Stretching__Acute_Effects_on_Strength_and_Power.13.a
spx
Leppanen, M., et al., Interventions to Prevent Sports Related Injuries: A
Systematic Review and Meta-Analysis of Randomised Controlled Trials. Sports
Med, 2013.
Rogan, S., et al., Static stretching of the hamstring muscle for injury prevention
in football codes: a systematic review. Asian J Sports Med, 2013. 4(1): p. 1-9.
Askling, C., et al., Hamstring injury occurrence in elite soccer players after
preseason strength training with eccentric overload. Scandinavian journal of
medicine & science in sports, 2003. 13(4): p. 244-250.
Sayers, A. and B.-E. Sayers, The Nordic Eccentric Hamstring Exercise for
Injury Prevention in Soccer Players. Strength and Conditioning Journal, 2008.
30(4): p. 56-58.
Osada, T., et al., Post-exercise hyperemia after ischemic and non-ischemic
isometric handgrip exercise. J Physiol Anthropol Appl Human Sci, 2003. 22(6):
p .
2 9 9 - 3 0 9 . http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=14646265
Kanehisa, H., et al., Effects of equivolume isometric training programs
comprising medium or high resistance on muscle size and strength. Eur J Appl
Physiol, 2002. 87(2): p. 112-9. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=12070620
Takarada, Y., et al., Effects of resistance exercise combined with vascular
occlusion on muscle function in athletes. Eur J Appl Physiol, 2002. 86(4): p. 3081
4
. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=11990743
Takarada, Y., et al., Cooperative effects of exercise and occlusive stimuli on
muscular function in low-intensity resistance exercise with moderate vascular
occlusion. J p n J P h y s i o l , 2 0 0 4 . 54( 6 ) : p . 5 8 5 - 9 2 .
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=15760491
Libonati, J.R., et al., Brief periods of occlusion and reperfusion increase skeletal
muscle force output in humans. Cardiologia, 1998. 43(12): p. 1355-60.
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=9988944
Libonati, J.R., et al., Brief muscle hypoperfusion/hyperemia: an ergogenic aid? J
S t r e n g t h C o n d R e s , 2 0 0 1 . 15( 3 ) : p . 3 6 2 - 6 .
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
155
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
250.
251.
252.
253.
254.
255.
256.
257.
258.
259.
260.
261.
262.
263.
264.
265.
266.
267.
268.
156
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=11710666
Parillo, J., Parillo Performance Training Manual. 2004, Fairfeld, OH: Parillo
Performance. 164.
Hindle, K.B., et al., Proprioceptive Neuromuscular Facilitation (PNF): Its
Mechanisms and Effects on Range of Motion and Muscular Function. J Hum
Kinet, 2012. 31: p. 105-13.
Macdonald, G.Z., et al., Foam rolling as a recovery tool after an intense bout of
physical activity. Med Sci Sports Exerc, 2014. 46(1): p. 131-42.
Baechle, T.R., ed. Essentials of Strength and Conditioning. 1 ed. 1994, Human
Kinetics: Champaign, IL. 544.
Wilmore, J.H. and D.L. Costill, Physiology of sport and exercise. 3rd ed. 2004,
Champaign, IL: Human Kinetics. xvii, 726 p. Table of contents
http://www.loc.gov/catdir/toc/ecip044/2003011842.html
McCall, G.E., et al., Muscle fber hypertrophy, hyperplasia, and capillary
density in college men after resistance training. J Appl Physiol (1985), 1996.
81(5): p. 2004-12.
Trudel, D., Interview regarding DC Training. S.W. Stevenson, Editor. 2010.
McCallum, J. and R.J. Strossen, The complete keys to progress / John
McCallum ; edited by Randall J. Strossen. 1st ed. 1993, Nevada City, Calif.:
IronMind Enterprises, Inc. 270 p.
Strossen, R.J., Super squats : how to gain 30 pounds of muscle in 6 weeks. 1989,
Nevada City, Calif.: IronMind Enterprises. 107 p.
Hawley, J.A., et al., Promoting training adaptations through nutritional
interventions. Journal of sports sciences, 2006. 24(7): p. 709-21.
http://www.ncbi.nlm.nih.gov/pubmed/16766500
Chesley, A., et al., Changes in human muscle protein synthesis after resistance
exercise. J. Appl. Physiol., 1992. 73: p. 1383-1388.
Phillips, S.M., et al., Mixed muscle protein synthesis and breakdown after
resistance exercise in humans. The American journal of physiology, 1997. 273(1
Pt 1): p. E99-107. http://www.ncbi.nlm.nih.gov/pubmed/9252485
Cuthbertson, D.J., et al., Anabolic signaling and protein synthesis in human
skeletal muscle after dynamic shortening or lengthening exercise. Am J Physiol
Endocrinol Metab, 2006. 290(4): p. E731-8.
Miller, B.F., et al., Coordinated collagen and muscle protein synthesis in human
patella tendon and quadriceps muscle after exercise. J Physiol, 2005. 567(Pt 3):
p. 1021-33.
Burd, N.A., et al., Enhanced amino acid sensitivity of myofbrillar protein
synthesis persists for up to 24 h after resistance exercise in young men. J Nutr,
2011. 141(4): p. 568-73.
Tang, J.E., et al., Resistance training alters the response of fed state mixed
muscle protein synthesis in young men. Am J Physiol Regul Integr Comp Physiol,
2008. 294(1): p. R172-8.
Hartman, J.W., et al., Resistance training reduces whole-body protein turnover
and improves net protein retention in untrained young males. Appl Physiol Nutr
Metab, 2006. 31(5): p. 557-64.
Phillips, S.M., et al., Resistance training reduces the acute exercise-induced
increase in muscle protein turnover. Am J Physiol, 1999. 276(1 Pt 1): p. E118-24.
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=9886957
Rhea, M.R., et al., A meta-analysis to determine the dose response for strength
development. Med Sci Sports Exerc, 2003. 35(3): p. 456-64.
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
269.
270.
271.
272.
273.
274.
275.
276.
277.
278.
279.
280.
281.
282.
283.
284.
285.
Peterson, M.D., et al., Applications of the dose-response for muscular strength
development: a review of meta-analytic effcacy and reliability for designing
training prescription. J Strength Cond Res, 2005. 19(4): p. 950-8.
Wolfe, B.L., et al., Quantitative analysis of single- vs. multiple-set programs in
resistance training. J Strength Cond Res, 2004. 18(1): p. 35-47.
Krieger, J.W., Single vs. multiple sets of resistance exercise for muscle
hypertrophy: a meta-analysis. J Strength Cond Res, 2010. 24(4): p. 1150-9.
Krieger, J.W., Single versus multiple sets of resistance exercise: a metaregression. J Strength Cond Res, 2009. 23(6): p. 1890-901.
McLester, J.R.J., et al., Comparison of 1 Day and 3 Days Per Week of EqualVolume Resistance Training in Experienced Subjects. The Journal of Strength &
Conditioning Research, 2000. 14(3): p. 273-281. http://journals.lww.com/nscajscr/Fulltext/2000/08000/Comparison_of_1_Day_and_3_Days_Per_Week_of.6.as
px
Hakkinen, K. and M. Kallinen, Distribution of strength training volume into
one or two daily sessions and neuromuscular adaptations in female athletes.
Electromyogr Clin Neurophysiol, 1994. 34(2): p. 117-24.
Narici, M.V. and B. Kayser, Hypertrophic response of human skeletal muscle to
strength training in hypoxia and normoxia. Eur J Appl Physiol Occup Physiol,
1995. 70(3): p. 213-9. http://www.ncbi.nlm.nih.gov/pubmed/7607195
Hunter, S.K., et al., Task differences with the same load torque alter the
endurance time of submaximal fatiguing contractions in humans. J Neurophysiol,
2002. 88(6): p. 3087-96. http://www.ncbi.nlm.nih.gov/pubmed/12466432
Baudry, S., et al., Load type infuences motor unit recruitment in biceps brachii
during a sustained contraction. J Neurophysiol, 2009. 102(3): p. 1725-35.
http://www.ncbi.nlm.nih.gov/pubmed/19625539
Tesch, P., Target bodybuilding. 1999, Champaign, IL: Human Kinetics. iv, 153 p.
Antonio, J., Nonuniform Response of Skeletal Muscle to Heavy Resistance
Training: Can Bodybuilders Induce Regional Muscle Hypertrophy? The Journal
of Strength & Conditioning Research, 2000. 14(1): p. 102-113.
http://journals.lww.com/nscajscr/Fulltext/2000/02000/Nonuniform_Response_of_Skeletal_Muscle_to_Heavy.
18.aspx
Bickel, C.S., et al., Exercise dosing to retain resistance training adaptations in
young and older adults. Medicine and science in sports and exercise, 2011. 43(7):
p. 1177-87. http://www.ncbi.nlm.nih.gov/pubmed/21131862
Mujika, I., Intense training: the key to optimal performance before and during
the taper. Scand J Med Sci Sports, 2010. 20 Suppl 2: p. 24-31.
Gibala, M.J., et al., The effects of tapering on strength performance in trained
athletes. International journal of sports medicine, 1994. 15(8): p. 492-7.
http://www.ncbi.nlm.nih.gov/pubmed/7890463
Izquierdo, M., et al., Detraining and tapering effects on hormonal responses and
strength performance. Journal of strength and conditioning research / National
Strength & Conditioning Association, 2007. 21(3): p. 768-75.
http://www.ncbi.nlm.nih.gov/pubmed/17685721
Ratamess, N.A., et al., The effects of amino acid supplementation on muscular
performance during resistance training overreaching. Journal of strength and
conditioning research / National Strength & Conditioning Association, 2003.
17(2): p. 250-8. http://www.ncbi.nlm.nih.gov/pubmed/12741860
Churchward-Venne, T.A., et al., Nutritional regulation of muscle protein
synthesis with resistance exercise: strategies to enhance anabolism. Nutrition &
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
157
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
286.
287.
288.
289.
290.
291.
292.
293.
294.
295.
296.
297.
298.
299.
300.
301.
158
m e t a b o l i s m ,
2 0 1 2 . 9( 1 ) :
p .
4 0 .
http://www.nutritionandmetabolism.com/content/9/1/40
Aragon, A.A. and B.J. Schoenfeld, Nutrient timing revisited: is there a postexercise anabolic window? Journal of the International Society of Sports
Nutrition, 2013. 10(1): p. 5. http://www.jissn.com/content/10/1/5
Atherton, P.J. and K. Smith, Muscle protein synthesis in response to nutrition
and exercise. The Journal of Physiology, 2012. 590(5): p. 1049-1057.
http://jp.physoc.org/content/590/5/1049.abstract
Tipton, K.D. and R.R. Wolfe, Exercise-induced changes in protein metabolism.
Acta Physiologica Scandinavica, 1998. 162(3): p. 377-387.
Tesch, P.A., et al., Muscle metabolism during intense, heavy-resistance exercise.
Eur J. Appl. Physiol., 1986. 55: p. 362-366.
Robergs, R.A., et al., Muscle glycogenolysis during differing intensities of
weight-resistance exercise. J Appl Physiol, 1991. 70(4): p. 1700 - 6.
Macdougall, J.D., et al., Muscle substrate utilization and lactate production
during weightlifting. Canadian journal of applied physiology, 1999. 24(3): p. 209215.
Lemon, P.W., et al., Protein requirements and muscle mass/strength changes
during intensive training in novice bodybuilders. J Appl Physiol (1985), 1992.
73(2): p. 767-75.
Lemon, P.W.R., Protein and amino acid needs of the strength athlete.
Int.J.Sports Nutr., 1991. 1: p. 127-145.
Dreyer, H.C., et al., Resistance exercise increases AMPK activity and reduces
4E-BP1 phosphorylation and protein synthesis in human skeletal muscle. J
Physiol, 2006. 576(Pt 2): p. 613-24.
Zawadzki, K.M., et al., Carbohydrate-protein complex increases the rate of
muscle glycogen storage after exercise. J Appl Physiol, 1992. 72(5): p. 1854-9.
Biolo, G., et al., Insulin action on muscle protein kinetics and amino acid
transport during recovery after resistance exercise. Diabetes, 1999. 48(5): p. 9495
7
. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=10331397
Chow, L.S., et al., Mechanism of insulin's anabolic effect on muscle:
measurements of muscle protein synthesis and breakdown using aminoacyl-tRNA
and other surrogate measures. Am J Physiol Endocrinol Metab, 2006. 291(4): p.
E729-36. http://www.ncbi.nlm.nih.gov/pubmed/16705065
Fujita, S., et al., Effect of insulin on human skeletal muscle protein synthesis is
modulated by insulin-induced changes in muscle blood fow and amino acid
availability. American journal of physiology. Endocrinology and metabolism,
2006. 291(4): p. E745-54. http://www.ncbi.nlm.nih.gov/pubmed/16705054
Bird, S.P., et al., Independent and combined effects of liquid
carbohydrate/essential amino acid ingestion on hormonal and muscular
adaptations following resistance training in untrained men. Eur J Appl Physiol,
2 0 0 6 . 97( 2 ) : p . 2 2 5 - 3 8 . http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=16456674
Fujita, S., et al., Essential amino acid and carbohydrate ingestion before
resistance exercise does not enhance postexercise muscle protein synthesis. J
A p p l
P h y s i o l ,
2 0 0 9 . 106( 5 ) : p . 1 7 3 0 - 9 .
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=18535123
Rennie, M.J., et al., Branched-chain amino acids as fuels and anabolic signals
in human muscle. J N u t r , 2 0 0 6 . 136(1 Suppl): p. 264S-8S.
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
302.
303.
304.
305.
306.
307.
308.
309.
310.
311.
312.
313.
314.
315.
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=16365095
Bohe, J., et al., Human muscle protein synthesis is modulated by extracellular,
not intramuscular amino acid availability: a dose-response study. The Journal of
p h y s i o l o g y , 2 0 0 3 . 552( P t
1 ) :
p .
3 1 5 - 2 4 .
http://www.ncbi.nlm.nih.gov/pubmed/12909668
Tipton, K.D., et al., Postexercise net protein synthesis in human muscle from
orally administered amino acids. The American journal of physiology, 1999.
276(4 Pt 1): p. E628-34. http://www.ncbi.nlm.nih.gov/pubmed/10198297
Paddon-Jones, D., et al., Amino acid ingestion improves muscle protein
synthesis in the young and elderly. American journal of physiology.
E n d o c r i n o l o g y a n d m e t a b o l i s m , 2 0 0 4 . 286( 3 ) : p . E 3 2 1 - 8 .
http://www.ncbi.nlm.nih.gov/pubmed/14583440
Wolfe, R.R., Effects of amino acid intake on anabolic processes. Canadian
journal of applied physiology = Revue canadienne de physiologie appliquee,
2001. 26 Suppl: p. S220-7. http://www.ncbi.nlm.nih.gov/pubmed/11897897
Matthews, D.E., Observations of branched-chain amino acid administration in
humans. The Journal of nutrition, 2005. 135(6 Suppl): p. 1580S-4S.
http://www.ncbi.nlm.nih.gov/pubmed/15930473
Smith, K., et al., Flooding with L-[1-13C]leucine stimulates human muscle
protein incorporation of continuously infused L-[1-13C]valine. The American
j o u r n a l o f p h y s i o l o g y , 1 9 9 2 . 262( 3 P t 1 ) : p . E 3 7 2 - 6 .
http://www.ncbi.nlm.nih.gov/pubmed/1550230
Ivy, J.L., et al., Muscle glycogen synthesis after exercise: effect of time of
carbohydrate ingestion. Journal of applied physiology, 1988. 64(4): p. 1480-5.
http://www.ncbi.nlm.nih.gov/pubmed/3132449
Ivy, J. and R. Portman, Nutrient timing : the future of sports nutrition. 2004,
North Bergen, NJ: Basic Health Publications. xii, 211 p. Table of contents
http://www.loc.gov/catdir/toc/ecip0413/2004000717.html
Levenhagen, D.K., et al., Postexercise nutrient intake timing in humans is
critical to recovery of leg glucose and protein homeostasis. American journal of
physiology. Endocrinology and metabolism, 2001. 280(6): p. E982-93.
http://www.ncbi.nlm.nih.gov/pubmed/11350780
Okamura, K., et al., Effect of amino acid and glucose administration during
postexercise recovery on protein kinetics in dogs. Am J Physiol, 1997. 272(6 Pt
1): p. E1023-30.
Esmarck, B., et al., Timing of postexercise protein intake is important for muscle
hypertrophy with resistance training in elderly humans. J Physiol, 2001. 535(Pt
1): p. 301-11.
Derave, W., et al., Combined creatine and protein supplementation in
conjunction with resistance training promotes muscle GLUT-4 content and
glucose tolerance in humans. J Appl Physiol (1985), 2003. 94(5): p. 1910-6.
Haff, G.G., et al., Carbohydrate supplementation and resistance training. Journal
of strength and conditioning research / National Strength & Conditioning
A s s o c i a t i o n ,
2 0 0 3 . 17( 1 ) :
p .
1 8 7 - 9 6 .
http://www.ncbi.nlm.nih.gov/pubmed/12580676
Haff, G.G., et al., Carbohydrate supplementation attenuates muscle glycogen
loss during acute bouts of resistance exercise. Int J Sport Nutr Exerc Metab,
2 0 0 0 . 10( 3 ) : p . 3 2 6 - 3 9 . http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=10997956
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
159
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
316.
317.
318.
319.
320.
321.
322.
323.
324.
325.
326.
327.
328.
329.
330.
331.
332.
333.
334.
335.
336.
160
Haff, G.G., et al., The effects of supplemental carbohydrate ingestion on
intermittent isokinetic leg exercise. The Journal of sports medicine and physical
ftness, 2001. 41(2): p. 216-22. http://www.ncbi.nlm.nih.gov/pubmed/11447365
Lambert, C.P., et al., Effects of carbohydrate feeding on multiple-bout
resistance exercise. The Journal of Strength & Conditioning Research, 1991. 5(4):
p. 192-197.
Kulik, J.R., et al., Supplemental carbohydrate ingestion does not improve
performance of high-intensity resistance exercise. Journal of Strength and
Conditioning Research, 2008. 22(4): p. 1101-7.
Figueiredo, V.C. and D. Cameron-Smith, Is carbohydrate needed to further
stimulate muscle protein synthesis/hypertrophy following resistance exercise? J
Int Soc Sports Nutr, 2013. 10(1): p. 42.
Staples, A.W., et al., Carbohydrate does not augment exercise-induced protein
accretion versus protein alone. Med Sci Sports Exerc, 2011. 43(7): p. 1154-61.
Drummond, M.J., et al., Skeletal muscle protein anabolic response to resistance
exercise and essential amino acids is delayed with aging. J Appl Physiol (1985),
2008. 104(5): p. 1452-61.
Léger, B., et al., Akt signalling through GSK‐3β, mTOR and Foxo1 is involved in
human skeletal muscle hypertrophy and atrophy. The Journal of physiology,
2006. 576(3): p. 923-933.
Greenhaff, P.L., et al., Disassociation between the effects of amino acids and
insulin on signaling, ubiquitin ligases, and protein turnover in human muscle. Am
J Physiol Endocrinol Metab, 2008. 295(3): p. E595 - 604.
Roy, B.D., et al., Effect of glucose supplement timing on protein metabolism after
resistance training. J Appl Physiol (1985), 1997. 82(6): p. 1882-8.
Gibson, E.L., et al., Increased salivary cortisol reliably induced by a proteinrich midday meal. Psychosom Med, 1999. 61(2): p. 214-24.
Volek, J.S., Infuence of nutrition on responses to resistance training. Med Sci
Sports Exerc, 2004. 36(4): p. 689-96.
Ishizuka, B., et al., Pituitary hormone release in response to food ingestion:
evidence for neuroendocrine signals from gut to brain. J Clin Endocrinol Metab,
1983. 57(6): p. 1111-6.
Staron, R.S., et al., Skeletal muscle adaptations during early phase of heavyresistance training in men and women. J Appl Physiol (1985), 1994. 76(3): p.
1247-55.
Häkkinen, K., et al., Serum hormones during prolonged training of
neuromuscular performance. Eur J. Appl. Physiol., 1985. 53(4): p. 287-93.
Ivy, J.L., Muscle glycogen synthesis before and after exercise. Sports medicine,
1991. 11(1): p. 6-19. http://www.ncbi.nlm.nih.gov/pubmed/2011684
Jentjens, R. and A. Jeukendrup, Determinants of post-exercise glycogen
synthesis during short-term recovery. Sports Med., 2003. 33(2): p. 117 - 44.
Costill, D.L., et al., The role of dietary carbohydrates in muscle glycogen
resynthesis after strenuous running. Am J Clin Nutr, 1981. 34(9): p. 1831-6.
Brooks, G.A., et al., Exercise physiology : human bioenergetics and its
applications. 4th ed. 2005, Boston: McGraw-Hill. xxi, 876, 7, 22 p.
Pascoe, D.D., et al., Glycogen resynthesis in skeletal muscle following resistive
exercise. Med Sci Sports Exerc, 1993. 25(3): p. 349-54.
McDermott, J.C. and A. Bonen, Glyconeogenic and oxidative lactate utilization
in skeletal muscle. Can J Physiol Pharmacol, 1992. 70(1): p. 142-9.
McLane, J.A. and J.O. Holloszy, Glycogen synthesis from lactate in the three
types of skeletal muscle. The Journal of biological chemistry, 1979. 254(14): p.
6548.
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
337.
338.
339.
340.
341.
342.
343.
344.
345.
346.
347.
348.
349.
350.
351.
352.
353.
354.
Pagliassotti, M.J. and C.M. Donovan, Role of cell type in net lactate removal by
skeletal muscle. American Journal of Physiology-Endocrinology And
Metabolism, 1990. 258(4): p. E635-E642.
Pascoe, D.D. and L.B. Gladden, Muscle glycogen resynthesis after short term,
high intensity exercise and resistance exercise. Sports Med, 1996. 21(2): p. 98118.
Roy, B.D. and M.A. Tarnopolsky, Infuence of differing macronutrient intakes
on muscle glycogen resynthesis after resistance exercise. J Appl Physiol (1985),
1998. 84(3): p. 890-6.
Tarnopolsky, M.A., et al., Postexercise protein-carbohydrate and carbohydrate
supplements increase muscle glycogen in men and women. J Appl Physiol, 1997.
83(6): p. 1877 - 83.
Fox, A.K., et al., Adding fat calories to meals after exercise does not alter
glucose tolerance. Journal of Applied Physiology, 2004. 97(1): p. 11-16.
http://jap.physiology.org/content/97/1/11.abstract
Roden, M., et al., Mechanism of free fatty acid-induced insulin resistance in
humans. J Clin Invest, 1996. 97(12): p. 2859-65.
Calbet, J.A. and D.A. MacLean, Role of caloric content on gastric emptying in
humans. J P h y s i o l , 1 9 9 7 . 4 9 8 ( P t 2 ): p . 5 5 3 - 9 .
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=9032702
Zhao, X.T., et al., Slowing of intestinal transit by fat depends on naloxoneblockable efferent, opioid pathway. Am J Physiol Gastrointest Liver Physiol,
2000. 278(6): p. G866-70.
McHugh, P.R. and T.H. Moran, Calories and gastric emptying: a regulatory
capacity with implications for feeding. American Journal of Physiology Regulatory, Integrative and Comparative Physiology, 1979. 236(5): p. R254R260. http://ajpregu.physiology.org/ajpregu/236/5/R254.full.pdf
Read, N.W., et al., Is the transit time of a meal through the small intestine
related to the rate at which it leaves the stomach? Gut, 1982. 23(10): p. 824-8.
Zawadzki, K.M., et al., Carbohydrate-protein complex increases the rate of
muscle glycogen storage after exercise. J Appl Physiol, 1992. 72(5): p. 1854 - 9.
Morifuji, M., et al., Post-exercise ingestion of different amounts of protein
affects plasma insulin concentration in humans. European Journal of Sport
Science, 2012. 12(2): p. 152-160.
Keim, N.L., et al., Weight loss is greater with consumption of large morning
meals and fat-free mass is preserved with large evening meals in women on a
controlled weight reduction regimen. J Nutr, 1997. 127(1): p. 75-82.
Res, P.T., et al., Protein ingestion before sleep improves postexercise overnight
recovery. Med Sci Sports Exerc, 2012. 44(8): p. 1560-9.
Burk, A., et al., Time-divided ingestion pattern of casein-based protein
supplement stimulates an increase in fat-free body mass during resistance
training in young untrained men. Nutrition research, 2009. 29(6): p. 405-13.
http://www.ncbi.nlm.nih.gov/pubmed/19628107
Buxton, O.M., et al., Adverse metabolic consequences in humans of prolonged
sleep restriction combined with circadian disruption. Science translational
m e d i c i n e ,
2 0 1 2 . 4( 1 2 9 ) :
p .
1 2 9 r a 4 3 .
http://www.ncbi.nlm.nih.gov/pubmed/22496545
Phinney, S.D., Exercise during and after very-low-calorie dieting. Am J Clin
Nutr, 1992. 56(1 Suppl): p. 190s-194s.
Bisschop, P.H., et al., The effect of carbohydrate and fat variation in euenergetic
diets on postabsorptive free fatty acid release. Br J Nutr, 2002. 87(6): p. 555-9.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
161
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
355.
356.
357.
358.
359.
360.
361.
362.
363.
364.
365.
366.
367.
368.
369.
370.
371.
372.
162
Bisschop, P.H., et al., Dietary fat content alters insulin-mediated glucose
metabolism in healthy men. Am J Clin Nutr, 2001. 73(3): p. 554-9.
Cutler, D.L., et al., Low-carbohydrate diet alters intracellular glucose
metabolism but not overall glucose disposal in exercise-trained subjects.
Metabolism, 1995. 44(10): p. 1264-70.
Sofer, S., et al., Greater weight loss and hormonal changes after 6 months diet
with carbohydrates eaten mostly at dinner. Obesity (Silver Spring), 2011. 19(10):
p. 2006-14.
Bray, M.S., et al., Time-of-day-dependent dietary fat consumption infuences
multiple cardiometabolic syndrome parameters in mice. Int J Obes (Lond), 2010.
34(11): p. 1589-98.
Rennie, M.J. and K.D. Tipton, Protein and amino acid metabolism during and
after exercise and the effects of nutrition. Annual review of nutrition, 2000. 20: p.
457-83. http://www.ncbi.nlm.nih.gov/pubmed/10940342
Tipton, K.D., et al., Ingestion of casein and whey proteins result in muscle
anabolism after resistance exercise. Med Sci Sports Exerc., 2004. 36(12): p. 2073
- 81.
Smith, K., et al., Effects of fooding amino acids on incorporation of labeled
amino acids into human muscle protein. Am J Physiol, 1998. 275(1 Pt 1): p. E738
. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=9688876
Floyd, J.C., Jr., et al., Stimulation of insulin secretion by amino acids. J Clin
Invest, 1966. 45(9): p. 1487-502. http://www.ncbi.nlm.nih.gov/pubmed/5919350
Floyd, J.C., Jr., et al., Evidence That Insulin Release Is the Mechanism for
Experimentally Induced Leucine Hypoglycemia in Man. J Clin Invest, 1963. 42: p.
1714-9. http://www.ncbi.nlm.nih.gov/pubmed/14083162
Floyd, J.C., Jr., et al., Synergistic effect of certain amino acid pairs upon insulin
s e c r e t i o n i n m a n . D i a b e t e s , 1 9 7 0 . 19( 2 ) : p . 1 0 2 - 8 .
http://www.ncbi.nlm.nih.gov/pubmed/5414363
Mensink, R.P. and M.B. Katan, Effect of dietary fatty acids on serum lipids and
lipoproteins. A meta-analysis of 27 trials. Arterioscler Thromb, 1992. 12(8): p.
911-9.
Hu, F.B. and W.C. Willett, Optimal diets for prevention of coronary heart
disease. Jama, 2002. 288(20): p. 2569-78.
Boden, G., et al., Effect of a low-carbohydrate diet on appetite, blood glucose
levels, and insulin resistance in obese patients with type 2 diabetes. Ann Intern
Med, 2005. 142(6): p. 403-11.
Stout, R.W., Insulin and atherogenesis. Eur J Epidemiol, 1992. 8 Suppl 1: p.
134-5.
Santos, F.L., et al., Systematic review and meta-analysis of clinical trials of the
effects of low carbohydrate diets on cardiovascular risk factors. Obes Rev, 2012.
13(11): p. 1048-66.
Smith, G.I., et al., Omega-3 polyunsaturated fatty acids augment the muscle
protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy
young and middle-aged men and women. Clinical science, 2011. 121(6): p. 26778. http://www.ncbi.nlm.nih.gov/pubmed/21501117
Smith, G.I., et al., Dietary omega-3 fatty acid supplementation increases the rate
of muscle protein synthesis in older adults: a randomized controlled trial. The
American journal of clinical nutrition, 2011. 93(2): p. 402-12.
http://www.ncbi.nlm.nih.gov/pubmed/21159787
Szostak-Wegierek, D., et al., The role of dietary fats for preventing
cardiovascular disease. A review. Rocz Panstw Zakl Hig, 2013. 64(4): p. 263-9.
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
373.
374.
375.
376.
377.
378.
379.
380.
381.
382.
383.
384.
385.
386.
387.
388.
389.
390.
391.
Schwingshackl, L. and G. Hoffmann, Dietary fatty acids in the secondary
prevention of coronary heart disease: a systematic review, meta-analysis and
meta-regression. BMJ Open, 2014. 4(4): p. e004487.
Campbell, B., et al., International Society of Sports Nutrition position stand:
protein and exercise. J Int Soc Sports Nutr, 2007. 4: p. 8.
Lowery, L.M. and L. Devia, Dietary protein safety and resistance exercise:
what do we really know? Journal of the International Society of Sports Nutrition,
2009. 6: p. 3. http://www.ncbi.nlm.nih.gov/pubmed/19138405
Poortmans, J.R., et al., Protein turnover, amino acid requirements and
recommendations for athletes and active populations. Braz J Med Biol Res, 2012.
45(10): p. 875-90. http://www.ncbi.nlm.nih.gov/pubmed/22666780
Phillips, S.M., Dietary protein requirements and adaptive advantages in athletes.
B r J N u t r , 2 0 1 2 . 1 0 8 S u p p l 2: p . S 1 5 8 - 6 7 .
http://www.ncbi.nlm.nih.gov/pubmed/23107527
Phillips, S.M., The science of muscle hypertrophy: making dietary protein count.
Proc Nutr Soc, 2011. 70(1): p. 100 - 3.
Oddoye, E.A. and S. Margen, Nitrogen balance studies in humans: Long-term
effect of high nitrogen intake on nitrogen accretion. J.Nutr., 1979. 109: p. 363377.
Tarnopolsky, M.A., et al., Evaluation of protein requirements for trained
strength athletes. J Appl Physiol (1985), 1992. 73(5): p. 1986-95.
Cermak, N.M., et al., Protein supplementation augments the adaptive response
of skeletal muscle to resistance-type exercise training: a meta-analysis. Am J Clin
Nutr, 2012. 96(6): p. 1454-64. http://www.ncbi.nlm.nih.gov/pubmed/23134885
Schoenfeld, B.J., et al., The effect of protein timing on muscle strength and
hypertrophy: a meta-analysis. J Int Soc Sports Nutr, 2013. 10(1): p. 53.
Layman, D.K., Protein quantity and quality at levels above the RDA improves
adult weight loss. J Am Coll Nutr, 2004. 23(6 Suppl): p. 631S - 6S.
Layman, D.K., et al., Dietary protein and exercise have additive effects on body
composition during weight loss in adult women. J Nutr, 2005. 135(8): p. 1903-10.
Layman, D.K. and J.I. Baum, Dietary protein impact on glycemic control
during weight loss. The Journal of nutrition, 2004. 134(4): p. 968S-973S.
Wilkinson, S.B., et al., Consumption of fuid skim milk promotes greater muscle
protein accretion after resistance exercise than does consumption of an
isonitrogenous and isoenergetic soy-protein beverage. Am J Clin Nutr, 2007.
85(4): p. 1031-40.
Phillips, S.M., et al., Dietary protein to support anabolism with resistance
exercise in young men. J Am Coll Nutr, 2005. 24(2): p. 134S-139S.
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=15798080
Tang, J.E. and S.M. Phillips, Maximizing muscle protein anabolism: the role of
protein quality. Curr Opin Clin Nutr Metab Care, 2009. 12(1): p. 66-71.
Hartman, J.W., et al., Consumption of fat-free fuid milk after resistance
exercise promotes greater lean mass accretion than does consumption of soy or
carbohydrate in young, novice, male weightlifters. Am J Clin Nutr, 2007. 86(2):
p .
3 7 3 - 8 1 . http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=17684208
Josse, A.R., et al., Body composition and strength changes in women with milk
and resistance exercise. Med Sci Sports Exerc, 2010. 42(6): p. 1122-30.
Tang, J.E., et al., Ingestion of whey hydrolysate, casein, or soy protein isolate:
effects on mixed muscle protein synthesis at rest and following resistance exercise
in young men. J A p p l P h y s i o l , 2 0 0 9 . 107(3): p. 987-92.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
163
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
392.
393.
394.
395.
396.
397.
398.
399.
400.
401.
402.
403.
404.
405.
406.
407.
408.
164
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=19589961
Schaafsma, G., The Protein Digestibility-Corrected Amino Acid Score
(PDCAAS)--a concept for describing protein quality in foods and food
ingredients: a critical review. Journal of AOAC International, 2005. 88(3): p.
988-94. http://www.ncbi.nlm.nih.gov/pubmed/16001875
Bodwell, C.E., et al., Protein digestibility of the same protein preparations by
human and rat assays and by in vitro enzymic digestion methods. The American
journal of clinical nutrition, 1980. 33(3): p. 677-686.
Novotny, J.A., et al., Discrepancy between the Atwater factor predicted and
empirically measured energy values of almonds in human diets. The American
j o u r n a l o f c l i n i c a l n u t r i t i o n , 2 0 1 2 . 96( 2 ) : p . 2 9 6 - 3 0 1 .
http://www.ncbi.nlm.nih.gov/pubmed/22760558
Sarwar, G., The Protein Digestibility–Corrected Amino Acid Score Method
Overestimates Quality of Proteins Containing Antinutritional Factors and of
Poorly Digestible Proteins Supplemented with Limiting Amino Acids in Rats. The
J o u r n a l o f N u t r i t i o n , 1 9 9 7 . 127( 5 ) : p . 7 5 8 - 7 6 4 .
http://jn.nutrition.org/content/127/5/758.abstract
Young, V.R. and P.L. Pellett, Plant proteins in relation to human protein and
amino acid nutrition. The American journal of clinical nutrition, 1994. 59(5
Suppl): p. 1203S-1212S. http://www.ncbi.nlm.nih.gov/pubmed/8172124
Lomer, M.C., et al., Review article: lactose intolerance in clinical practice-myths and realities. Aliment Pharmacol Ther, 2008. 27(2): p. 93-103.
Elliott, R.B., et al., Type I (insulin-dependent) diabetes mellitus and cow milk:
casein variant consumption. Diabetologia, 1999. 42(3): p. 292-296.
http://dx.doi.org/10.1007/s001250051153
Zemel, M.B., Mechanisms of dairy modulation of adiposity. J Nutr, 2003. 133(1):
p. 252s-256s.
Zemel, M.B., Role of calcium and dairy products in energy partitioning and
weight management. Am J Clin Nutr, 2004. 79(5): p. 907s-912s.
Zemel, M.B., Role of dietary calcium and dairy products in modulating
adiposity. Lipids, 2003. 38(2): p. 139-46.
Mullally, M.M., et al., Angiotensin-I-converting enzyme inhibitory activities of
gastric and pancreatic proteinase digests of whey proteins. International Dairy
J o u r n a l ,
1 9 9 7 . 7( 5 ) :
p .
2 9 9 - 3 0 3 .
http://www.sciencedirect.com/science/article/pii/S0958694697000186
Yamamoto, N., Antihypertensive peptides derived from food proteins.
Biopolymers, 1997. 43(2): p. 129-34.
Jäkälä, P. and H. Vapaatalo, Antihypertensive Peptides from Milk Proteins.
Pharmaceuticals, 2010. 3(1): p. 251-272. http://www.mdpi.com/14248247/3/1/251
FitzGerald, R.J. and H. Meisel, Milk protein-derived peptide inhibitors of
angiotensin-I-converting enzyme. Br J Nutr, 2000. 84 Suppl 1: p. S33-7.
Foltz, M., et al., Angiotensin converting enzyme inhibitory peptides from a
lactotripeptide-enriched milk beverage are absorbed intact into the circulation. J
Nutr, 2007. 137(4): p. 953-8.
Poortmans, J.R. and O. Dellalieux, Do regular high protein diets have potential
health risks on kidney function in athletes? Int J Sport Nutr Exerc Metab, 2000.
10(1): p. 28-38.
Manninen, A.H., High-protein diets are not hazardous for the healthy kidneys.
Nephrol Dial Transplant, 2005. 20(3): p. 657-8; author reply 658.
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
409.
410.
411.
412.
413.
414.
415.
416.
417.
418.
419.
420.
421.
422.
423.
424.
425.
426.
427.
Bilsborough, S. and N. Mann, A review of issues of dietary protein intake in
humans. Int J Sport Nutr Exerc Metab, 2006. 16(2): p. 129-52.
Antonio, J., et al., The effects of consuming a high protein diet (4.4 g/kg/d) on
body composition in resistance-trained individuals. Journal of the International
S o c i e t y o f S p o r t s N u t r i t i o n , 2 0 1 4 . 11( 1 ) : p . 1 9 .
http://www.jissn.com/content/11/1/19
Young, V.R. and P.L. Pellett, Protein intake and requirements with reference to
diet and health. The American journal of clinical nutrition, 1987. 45(5 Suppl): p.
1323-43. http://www.ncbi.nlm.nih.gov/pubmed/3554971
Phillips, S.M., Protein requirements and supplementation in strength sports.
Nutrition, 2004. 20(7-8): p. 689-95.
Economos, C.D., et al., Nutritional practices of elite athletes. Practical
recommendations. Sports Med, 1993. 16(6): p. 381-99.
Bouchard, C., et al., Sensitivity to overfeeding: the Quebec experiment with
identical twins. Prog Food Nutr Sci, 1988. 12(1): p. 45-72.
Bray, G.A., et al., Effect of dietary protein content on weight gain, energy
expenditure, and body composition during overeating: a randomized controlled
trial. Jama, 2012. 307(1): p. 47-55.
Bjelakovic, G., et al., Mortality in randomized trials of antioxidant supplements
for primary and secondary prevention: systematic review and meta-analysis.
Jama, 2007. 297(8): p. 842-57.
Wahlqvist, M.L., Antioxidant relevance to human health. Asia Pac J Clin Nutr,
2013. 22(2): p. 171-6.
Gundgaard, J., et al., Increased intake of fruit and vegetables: estimation of
impact in terms of life expectancy and healthcare costs. Public Health Nutr, 2003.
6(1): p. 25-30.
Shaw, J.W., et al., The determinants of life expectancy: an analysis of the OECD
health data. Southern Economic Journal, 2005: p. 768-783.
Willcox, J.K., et al., Antioxidants and Prevention of Chronic Disease. Critical
Reviews in Food Science and Nutrition, 2004. 44(4): p. 275-95.
Bjelakovic, G., et al., Antioxidant supplements for prevention of mortality in
healthy participants and patients with various diseases. Cochrane Database Syst
Rev, 2012. 3: p. Cd007176.
Patterson, R.E., et al., Vitamin supplements and cancer risk: the epidemiologic
evidence. Cancer Causes Control, 1997. 8(5): p. 786-802.
Wasserman, W.W. and W.E. Fahl, Functional antioxidant responsive elements.
Proceedings of the National Academy of Sciences, 1997. 94(10): p. 5361-5366.
http://www.pnas.org/content/94/10/5361.abstract
Ishii, T., et al., Transcription Factor Nrf2 Coordinately Regulates a Group of
Oxidative Stress-inducible Genes in Macrophages. Journal of Biological
C h e m i s t r y ,
2 0 0 0 . 275( 2 1 ) : p . 1 6 0 2 3 - 1 6 0 2 9 .
http://www.jbc.org/content/275/21/16023.abstract
Ristow, M. and K. Zarse, How increased oxidative stress promotes longevity
and metabolic health: The concept of mitochondrial hormesis (mitohormesis).
E x p e r i m e n t a l G e r o n t o l o g y , 2 0 1 0 . 45( 6 ) : p . 4 1 0 - 4 1 8 .
http://www.sciencedirect.com/science/article/pii/S0531556510001282
Finkel, T. and N.J. Holbrook, Oxidants, oxidative stress and the biology of
ageing. Nature, 2000. 408(6809): p. 239-47.
Gomez-Cabrera, M.-C., et al., Oral administration of vitamin C decreases
muscle mitochondrial biogenesis and hampers training-induced adaptations in
endurance performance. The American Journal of Clinical Nutrition, 2008. 87(1):
p. 142-149. http://ajcn.nutrition.org/content/87/1/142.abstract
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
165
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
428.
429.
430.
431.
432.
433.
434.
435.
436.
437.
438.
439.
440.
441.
442.
443.
444.
445.
446.
166
Ristow, M., et al., Antioxidants prevent health-promoting effects of physical
exercise in humans. Proc Natl Acad Sci U S A, 2009. 106(21): p. 8665-70.
Hur, W. and N.S. Gray, Small molecule modulators of antioxidant response
pathway. Current Opinion in Chemical Biology, 2011. 15(1): p. 162-173.
http://www.sciencedirect.com/science/article/pii/S1367593110001985
Nieman, D.C., et al., Quercetin's infuence on exercise performance and muscle
mitochondrial biogenesis. Med Sci Sports Exerc, 2010. 42(2): p. 338-45.
Chen, J., et al., Antioxidant capacity of bovine milk as assayed by
spectrophotometric and amperometric methods. International Dairy Journal,
2
0
0
3
. 13( 1 2 ) :
p .
9 2 7 - 9 3 5 .
http://www.sciencedirect.com/science/article/pii/S0958694603001390
Liu, J., et al., Retard of Whey Hydrolysates Supplementation on Swimming
Exercise-induced Fatigue in Mice. Asian Journal of Animal and Veterinary
A d v a n c e s , 2 0 1 1 . 6: p . 1 2 1 4 - 1 2 2 3 . http://scialert.net/abstract/?
doi=ajava.2011.1214.1223
Liu, J., et al., Effect of whey protein hydrolysates with different molecular weight
on fatigue induced by swimming exercise in mice. J Sci Food Agric, 2013.
Bounous, G. and P. Gold, The biological activity of undenatured dietary whey
proteins: role of glutathione. Clin Invest Med, 1991. 14(4): p. 296-309.
Bounous, G., et al., The immunoenhancing property of dietary whey protein
concentrate. Clin Invest Med, 1988. 11(4): p. 271-8.
Lands, L.C., et al., Effect of supplementation with a cysteine donor on muscular
performance. J Appl Physiol (1985), 1999. 87(4): p. 1381-5.
Balbis, E., et al., Whey proteins infuence hepatic glutathione after CCl4
intoxication. Toxicol Ind Health, 2009. 25(4-5): p. 325-8.
Bounous, G., et al., Whey proteins as a food supplement in HIV-seropositive
individuals. Clin Invest Med, 1993. 16(3): p. 204-9.
Micke, P., et al., Oral supplementation with whey proteins increases plasma
glutathione levels of HIV-infected patients. Eur J Clin Invest, 2001. 31(2): p. 1718.
Ishikado, A., et al., Willow bark extract increases antioxidant enzymes and
reduces oxidative stress through activation of Nrf2 in vascular endothelial cells
and Caenorhabditis elegans. Free Radic Biol Med, 2012.
Balstad, T.R., et al., Coffee, broccoli and spices are strong inducers of
electrophile response element-dependent transcription in vitro and in vivo studies in electrophile response element transgenic mice. Mol Nutr Food Res,
2011. 55(2): p. 185-97. http://www.ncbi.nlm.nih.gov/pubmed/20827676
Kim, B.H., et al., Regulatory effect of cinnamaldehyde on
monocyte/macrophage-mediated infammatory responses. Mediators Infamm,
2010. 2010: p. 529359.
Wondrak, G.T., et al., The cinnamon-derived dietary factor cinnamic aldehyde
activates the Nrf2-dependent antioxidant response in human epithelial colon
cells. Molecules, 2010. 15(5): p. 3338-55.
Cabello, C.M., et al., The cinnamon-derived Michael acceptor cinnamic
aldehyde impairs melanoma cell proliferation, invasiveness, and tumor growth.
Free Radic Biol Med, 2009. 46(2): p. 220-31.
Fisher, C.D., et al., Induction of drug-metabolizing enzymes by garlic and allyl
sulfde compounds via activation of constitutive androstane receptor and nuclear
factor E2-related factor 2. Drug Metab Dispos, 2007. 35(6): p. 995-1000.
Zhang, P., et al., Different activation patterns of rat xenobiotic metabolism genes
by two constituents of garlic. Carcinogenesis, 2006. 27(10): p. 2090-5.
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
447.
448.
449.
450.
451.
452.
453.
454.
455.
456.
457.
458.
459.
460.
461.
462.
463.
464.
465.
466.
467.
Yang, C.S., et al., Mechanisms of inhibition of chemical toxicity and
carcinogenesis by diallyl sulfde (DAS) and related compounds from garlic. J
Nutr, 2001. 131(3s): p. 1041s-5s.
Zhao, C.R., et al., Nrf2-ARE signaling pathway and natural products for cancer
chemoprevention. Cancer Epidemiology, 2010. 34(5): p. 523-33.
Jacobs, D.R., Jr., et al., Food synergy: an operational concept for understanding
nutrition. Am J Clin Nutr, 2009. 89(5): p. 1543s-1548s.
Jacobs, D.R.J.P., et al., Food Synergy: The Key to Balancing the Nutrition
Research Effort. Public Health Reviews, 2011. 33(2): p. 1-23.
Mente, A., et al., A systematic review of the evidence supporting a causal link
between dietary factors and coronary heart disease. Arch Intern Med, 2009.
169(7): p. 659-69.
McCullough, M.L., et al., Diet quality and major chronic disease risk in men
and women: moving toward improved dietary guidance. Am J Clin Nutr, 2002.
76(6): p. 1261-71.
Heidemann, C., et al., Dietary patterns and risk of mortality from
cardiovascular disease, cancer, and all causes in a prospective cohort of women.
Circulation, 2008. 118(3): p. 230-7.
Liu, R.H., Health benefts of fruit and vegetables are from additive and
synergistic combinations of phytochemicals. Am J Clin Nutr, 2003. 78(3 Suppl):
p. 517s-520s.
Espín, J.C., et al., Nutraceuticals: Facts and fction. Phytochemistry, 2007.
68( 2 2 – 2 4 ) :
p .
2 9 8 6 - 3 0 0 8 .
http://www.sciencedirect.com/science/article/pii/S0031942207005717
Hartmann, R. and H. Meisel, Food-derived peptides with biological activity:
from research to food applications. Current Opinion in Biotechnology, 2007.
18(
2
)
:
p
.
1
6
3
1
6
9
.
http://www.sciencedirect.com/science/article/pii/S0958166907000146
Meisel, H., Bioactive peptides from milk proteins: a perspective for consumers
and producers. Australian journal of dairy technology, 2001. 56(2): p. 83-92.
http://europepmc.org/abstract/AGR/IND23243913
Aoi, W., et al., Exercise and functional foods. Nutr J, 2006. 5: p. 15.
Peterson, J., et al., The NIH Human Microbiome Project. Genome Res, 2009.
19(12): p. 2317-23.
Child, M. and G. Macfarlane, The human ecosystem. Stud BMJ, 2008. 8(12): p.
450-451. http://www.medscape.com/viewarticle/584833
Rolfe, R.D., The role of probiotic cultures in the control of gastrointestinal
health. J Nutr, 2000. 130(2S Suppl): p. 396s-402s.
Kanmani, P., et al., Probiotics and its functionally valuable products-a review.
Crit Rev Food Sci Nutr, 2013. 53(6): p. 641-58.
Furrie, E., et al., Synbiotic therapy (Bifdobacterium longum/Synergy 1) initiates
resolution of infammation in patients with active ulcerative colitis: a randomised
controlled pilot trial. Gut, 2005. 54(2): p. 242-9.
Chauhan, S.V. and M.R. Chorawala, Probiotics, prebiotics and synbiotics.
International journal of pharmaceutical science and research, 2012. 3(3): p. 711726.
de Vrese, M. and J. Schrezenmeir, Probiotics, prebiotics, and synbiotics. Adv
Biochem Eng Biotechnol, 2008. 111: p. 1-66.
Schrezenmeir, J. and M. de Vrese, Probiotics, prebiotics, and synbiotics-approaching a defnition. Am J Clin Nutr, 2001. 73(2 Suppl): p. 361s-364s.
Klemashevich, C., et al., Rational identifcation of diet-derived postbiotics for
improving intestinal microbiota function. Current Opinion in Biotechnology,
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
167
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
468.
469.
470.
471.
472.
473.
474.
475.
476.
477.
478.
479.
480.
481.
482.
483.
484.
485.
486.
487.
168
2
0
1
4
. 26( 0 ) :
p .
8 5 - 9 0 .
http://www.sciencedirect.com/science/article/pii/S0958166913006800
Fujimori, S., et al., A randomized controlled trial on the effcacy of synbiotic
versus probiotic or prebiotic treatment to improve the quality of life in patients
with ulcerative colitis. Nutrition, 2009. 25(5): p. 520-5.
McFarland, L.V., Meta-analysis of probiotics for the prevention of antibiotic
associated diarrhea and the treatment of Clostridium diffcile disease. Am J
Gastroenterol, 2006. 101(4): p. 812-22.
Bixquert Jimenez, M., Treatment of irritable bowel syndrome with probiotics.
An etiopathogenic approach at last? Rev Esp Enferm Dig, 2009. 101(8): p. 55364.
Bixquert, M., Treatment of irritable bowel syndrome with probiotics: growing
evidence. Indian J Med Res, 2013. 138: p. 175-7.
Collins, M.D. and G.R. Gibson, Probiotics, prebiotics, and synbiotics:
approaches for modulating the microbial ecology of the gut. Am J Clin Nutr,
1999. 69(5): p. 1052s-1057s.
Ebel, B., et al., Impact of probiotics on risk factors for cardiovascular diseases.
A review. Crit Rev Food Sci Nutr, 2014. 54(2): p. 175-89.
Pawan, R. and A. Bhatia, Systemic immunomodulation and hypocholesteraemia
by dietary probiotics: a clinical study. Jcdr, 2007. 6: p. 467-475.
Grajek, W., et al., Probiotics, prebiotics and antioxidants as functional foods.
Acta biochimica polonica-english edition-, 2005. 52(3): p. 665.
Sanz, M.L., et al., In vitro investigation into the potential prebiotic activity of
honey oligosaccharides. J Agric Food Chem, 2005. 53(8): p. 2914-21.
Haddadin, M.S.Y., et al., Effect of honey on the growth and metabolism of two
bacterial species of intestinal origin. Pakistan Journal of Nutrition, 2007. 6.
Moshfegh, A.J., et al., Presence of inulin and oligofructose in the diets of
Americans. J Nutr, 1999. 129(7 Suppl): p. 1407s-11s.
Coussement, P.A., Inulin and oligofructose: safe intakes and legal status. J Nutr,
1999. 129(7 Suppl): p. 1412s-7s.
Heller, K.J., Probiotic bacteria in fermented foods: product characteristics and
starter organisms. Am J Clin Nutr, 2001. 73(2 Suppl): p. 374s-379s.
Battcock, M., Fermented fruits and vegetables: a global perspective. Vol. 134.
1998: Food & Agriculture Org. http://www.fao.org/docrep/x0560e/x0560e05.htm
Lim, S.M. and D.S. Im, Screening and characterization of probiotic lactic acid
bacteria isolated from Korean fermented foods. J Microbiol Biotechnol, 2009.
19(2): p. 178-86.
Ried, K., Gastrointestinal health. The role of pro- and pre-biotics in standard
foods. Aust Fam Physician, 2004. 33(4): p. 253-5.
Murooka, Y. and M. Yamshita, Traditional healthful fermented products of
Japan. Journal of industrial microbiology & biotechnology, 2008. 35(8): p. 791798.
Klayraung, S., et al., Probiotic properties of lactobacilli isolated from thai
traditional food. Scientia Pharmaceutica, 2008. 76(3): p. 485.
Bhanwar, S., et al., Probiotic characterization of potential hydrolases producing
Lactococcus lactis subsp. lactis isolated from pickled yam. International journal of
food sciences and nutrition, 2013. 65(1): p. 53-61.
Kumar, M., et al., Mitogenic response and probiotic characteristics of lactic
acid bacteria isolated from indigenously pickled vegetables and fermented
beverages. World Journal of Microbiology and Biotechnology, 2012. 28(2): p.
703-711.
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
488.
489.
490.
491.
492.
493.
494.
495.
496.
497.
498.
499.
500.
501.
502.
503.
504.
505.
506.
Dufresne, C. and E. Farnworth, Tea, Kombucha, and health: a review. Food
Research International, 2000. 33(6): p. 409-421.
Vīna, I., et al., Current Evidence on Physiological Activity of Kombucha
Fermented Beverage and Expected Health Effects. Journal of medicinal food,
2013.
Nichols, A.W., Probiotics and athletic performance: a systematic review. Curr
Sports Med Rep, 2007. 6(4): p. 269-73.
Pyne, D.B., et al., Probiotics and Immune Response to Exercise. American
Journal of Lifestyle Medicine, 2013. 7(1): p. 51-59.
West, N.P., et al., Probiotics, immunity and exercise: a review. Exerc Immunol
Rev, 2009. 15: p. 107-26.
National Yogurt Association. Yogurt Varieties. 2014 [Accessed 1.27.14];
Available from: http://aboutyogurt.com/index.asp?bid=27.
Asemi, Z., et al., Effects of synbiotic food consumption on metabolic status of
diabetic patients: A double-blind randomized cross-over controlled clinical trial.
Clin Nutr, 2013.
Temmerman, R., et al., Identifcation and antibiotic susceptibility of bacterial
isolates from probiotic products. International Journal of Food Microbiology,
2003. 81(1): p. 1-10.
Ouwehand, A.C., et al., Probiotics: an overview of benefcial effects. Antonie
van Leeuwenhoek, 2002. 82(1-4): p. 279-89.
Hamilton-Miller, J.M.T., et al., Public health issues arising from
microbiological and labelling quality of foods and supplements containing
probiotic microorganisms. Public Health Nutrition, 1999. 2(02): p. 223-229.
Suarez, F.L. and M.D. Levitt, An understanding of excessive intestinal gas.
Current gastroenterology reports, 2000. 2(5): p. 413-419.
Suarez, F., et al., Pancreatic supplements reduce symptomatic response of
healthy subjects to a high fat meal. Dig Dis Sci, 1999. 44(7): p. 1317-21.
Graff, G.R., et al., Effcacy and tolerability of a new formulation of pancrelipase
delayed-release capsules in children aged 7 to 11 years with exocrine pancreatic
insuffciency and cystic fbrosis: a multicenter, randomized, double-blind,
placebo-controlled, two-period crossover, superiority study. Clin Ther, 2010.
32(1): p. 89-103.
Graff, G.R., et al., Safety and tolerability of a new formulation of pancrelipase
delayed-release capsules (CREON) in children under seven years of age with
exocrine pancreatic insuffciency due to cystic fbrosis: an open-label,
multicentre, single-treatment-arm study. Clin Drug Investig, 2010. 30(6): p. 35164.
Gubergrits, N., et al., A 6-month, open-label clinical trial of pancrelipase
delayed-release capsules (Creon) in patients with exocrine pancreatic
insuffciency due to chronic pancreatitis or pancreatic surgery. Aliment
Pharmacol Ther, 2011. 33(10): p. 1152-61.
Suarez, F.L., et al., A comparison of symptoms after the consumption of milk or
lactose-hydrolyzed milk by people with self-reported severe lactose intolerance. N
Engl J Med, 1995. 333(1): p. 1-4.
Roxas, M., The role of enzyme supplementation in digestive disorders. Altern
Med Rev, 2008. 13(4): p. 307-14.
Brady, M.S., et al., An enteric-coated high-buffered pancrelipase reduces
steatorrhea in patients with cystic fbrosis: a prospective, randomized study. J Am
Diet Assoc, 2006. 106(8): p. 1181-6.
Lemon, P.W., Dietary creatine supplementation and exercise performance: why
inconsistent results? Can J Appl Physiol, 2002. 27(6): p. 663-81.
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
169
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
507.
508.
509.
510.
511.
512.
513.
514.
515.
516.
517.
518.
519.
520.
521.
522.
523.
524.
525.
170
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=12501003
Volek, J.S., et al., The effects of creatine supplementation on muscular
performance and body composition responses to short-term resistance training
overreaching. European journal of applied physiology, 2004. 91(5-6): p. 628-37.
http://www.ncbi.nlm.nih.gov/pubmed/14685870
Ingwall, J.S., Creatine and the control of muscle-specifc protein synthesis in
cardiac and skeletal muscle. Circ.Res., 1976. 38: p. I115-I123.
Ingwall, J.S., et al., Creatine: a possible stimulus for skeletal and cardiac muscle
hypertrophy. Recent.Adv.Stud.Cardiac.Struct.Metab., 1975. 8: p. 467-481.
Rogozkin, V.A., The role of low molecular weight compounds in the regulation
of skeletal muscle genome activity during exercise. Med Sci.Sports, 1976. 8: p. 14.
Ziegenfuss, T.N., et al., Acute creatine ingestion: Effects on muscle volume,
anaerobic power, fuid volumes and protein turnover. Med.Sci.Sports Exerc.,
1997. 29(5 Supp.): p. S127.
Fry, D.M. and M.F. Morales, A reexamination of the effects of creatine on
muscle protein synthesis in tissue culture. J Cell Biol, 1980. 84: p. 294-297.
Parise, G., et al., Effects of acute creatine monohydrate supplementation on
leucine kinetics and mixed-muscle protein synthesis. J Appl Physiol, 2001. 91(3):
p .
1 0 4 1 - 7 . http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=11509496
Santos, R.V., et al., The effect of creatine supplementation upon infammatory
and muscle soreness markers after a 30km race. Life Sci, 2004. 75(16): p. 19172
4
. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=15306159
Khanna, N.K. and B.R. Madan, Studies on the anti-infammatory activity of
creatine. Arch Int.Pharmacodyn.Ther., 1978. 231: p. 340-350.
Bassit, R.A., et al., Creatine supplementation reduces plasma levels of proinfammatory cytokines and PGE2 after a half-ironman competition. Amino
Acids, 2008. 35(2): p. 425-31.
Green, A.L., et al., Creatine ingestion augments muscle creatine uptake and
glycogen synthesis during carbohydrate feeding in man. J.Physiol.Lond., 1996.
491: p. 63P-64P.
Green, A.L., et al., Carbohydrate ingestion augments creatine retention during
creatine feeding in humans. Acta Physiol Scand, 1996. 158: p. 195-202.
Op 't Eijnde, B., et al., Effect of oral creatine supplementation on human muscle
GLUT4 protein content after immobilization. Diabetes, 2001. 50(1): p. 18-23.
Harris, R.C., et al., The concentration of creatine in meat, offal and commercial
dog food. Research in Veterinary Science, 1997. 62(1): p. 58-62.
Hespel, P. and W. Derave, Ergogenic effects of creatine in sports and
rehabilitation. Sub-cellular biochemistry, 2007. 46: p. 245-59.
http://www.ncbi.nlm.nih.gov/pubmed/18652080
Deldicque, L., et al., Kinetics of creatine ingested as a food ingredient. Eur J
Appl Physiol, 2008. 102(2): p. 133-43.
Shah, I., Refections. 2d ed. 1972, Baltimore,: Penguin Books. 146 p.
Fry, R.W., et al., Overtraining in athletes. An update. Sports medicine, 1991.
12(1): p. 32-65. http://www.ncbi.nlm.nih.gov/pubmed/1925188
Achten, J. and A.E. Jeukendrup, Heart rate monitoring: applications and
limitations. S p o r t s m e d i c i n e , 2 0 0 3 . 33( 7 ) : p . 5 1 7 - 3 8 .
http://www.ncbi.nlm.nih.gov/pubmed/12762827
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
526.
527.
528.
529.
530.
531.
532.
533.
534.
535.
536.
537.
538.
539.
540.
541.
Kuipers, H. and H.A. Keizer, Overtraining in elite athletes: review and
directions for the future. Sports medicine, 1988. 6(2): p. 79-92.
Birch, K. and K. George, Overtraining the female athlete. Journal of Bodywork
a n d M o v e m e n t T h e r a p i e s , 1 9 9 9 . 3( 1 ) : p . 2 4 - 2 9 .
http://www.sciencedirect.com/science/article/pii/S1360859299800394
Gleeson, M., Biochemical and immunological markers of over-training. Journal
of Sports Science and Medicine, 2002. 2: p. 31-41.
Lehmann, M., et al., Training-overtraining: performance, and hormone levels,
after a defned increase in training volume versus intensity in experienced middleand long-distance runners. British journal of sports medicine, 1992. 26(4): p.
233-242.
Fry, A.C., et al., Catecholamine responses to short-term high-intensity resistance
exercise overtraining. Journal of applied physiology, 1994. 77(2): p. 941-6.
http://www.ncbi.nlm.nih.gov/pubmed/8002551
Portier, H., et al., Intense endurance training on heart rate and blood pressure
variability in runners. Medicine and science in sports and exercise, 2001. 33(7):
p. 1120-5. http://www.ncbi.nlm.nih.gov/pubmed/11445759
Camillo, C.A., et al., Improvement of heart rate variability after exercise
training and its predictors in COPD. Respiratory medicine, 2011. 105(7): p.
1054-62. http://www.ncbi.nlm.nih.gov/pubmed/21342757
Hottenrott, K., et al., [Heart rate variability and physical exercise. Current
status].
H e r z ,
2 0 0 6 . 31( 6 ) : p . 5 4 4 - 5 2 .
http://www.ncbi.nlm.nih.gov/pubmed/17036185
Borresen, J. and M.I. Lambert, Autonomic control of heart rate during and
after exercise : measurements and implications for monitoring training status.
S p o r t s m e d i c i n e , 2 0 0 8 . 38( 8 ) : p . 6 3 3 - 4 6 .
http://www.ncbi.nlm.nih.gov/pubmed/18620464
Nietzsche, F.W., Also sprach Zarathustra, ein buch fur alle und keinen. 1939:
“Produced by Peter Bellen, derived from HTML fles at "Projekt Gutenberg DE”. 382 p. http://www.gutenberg.org/ebooks/7205
Kleiner, S.M., et al., Metabolic profles, diet, and health practices of
championship male and female bodybuilders. Journal of the American Dietetic
A s s o c i a t i o n ,
1 9 9 0 . 90( 7 ) :
p .
9 6 2 - 7 .
http://www.ncbi.nlm.nih.gov/pubmed/2365938
Hurley, B.F., et al., High-density-lipoprotein cholesterol in bodybuilders v
powerlifters. Negative effects of androgen use. Jama, 1984. 252(4): p. 507-13.
Faber, M., et al., Dietary intake, anthropometric measurements, and blood lipid
values in weight training athletes (body builders). Int J Sports Med, 1986. 7(6): p.
342-6.
Phillips, S.M., Dietary protein for athletes: from requirements to metabolic
advantage. Appl Physiol Nutr Metab, 2006. 31(6): p. 647-54.
http://www.ncbi.nlm.nih.gov/pubmed/17213878
White, J.P., et al., Effect of carbohydrate-protein supplement timing on acute
exercise-induced muscle damage. J Int Soc Sports Nutr, 2008. 5: p. 5.
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=18284676
Wojcik, J.R., et al., Comparison of carbohydrate and milk-based beverages on
muscle damage and glycogen following exercise. Int J Sport Nutr Exerc Metab,
2 0 0 1 . 11( 4 ) : p . 4 0 6 - 1 9 . http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=11915776
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
171
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
542.
543.
544.
545.
546.
547.
548.
549.
550.
551.
552.
553.
554.
555.
556.
557.
558.
172
Morifuji, M., et al., Comparison of different sources and degrees of hydrolysis of
dietary protein: effect on plasma amino acids, dipeptides, and insulin responses
in human subjects. J Agric Food Chem, 2010. 58(15): p. 8788-97.
Morato, P.N., et al., Whey protein hydrolysate increases translocation of GLUT4 to the plasma membrane independent of insulin in wistar rats. PLoS One, 2013.
8(8): p. e71134.
Kanda, A., et al., Post-exercise whey protein hydrolysate supplementation
induces a greater increase in muscle protein synthesis than its constituent amino
acid content. Br J Nutr, 2013. 110(6): p. 981-7.
Takii, H., et al., Fluids containing a highly branched cyclic dextrin infuence the
gastric emptying rate. Int J Sports Med, 2005. 26(4): p. 314-9.
Sands, A.L., et al., Consumption of the slow-digesting waxy maize starch leads
to blunted plasma glucose and insulin response but does not infuence energy
expenditure or appetite in humans. Nutr Res, 2009. 29(6): p. 383-90.
Febbraio, M.A., et al., Preexercise carbohydrate ingestion, glucose kinetics, and
muscle glycogen use: effect of the glycemic index. J Appl Physiol (1985), 2000.
89(5): p. 1845-51.
Jentjens, R.L. and A.E. Jeukendrup, Prevalence of hypoglycemia following
pre-exercise carbohydrate ingestion is not accompanied By higher insulin
sensitivity. Int J Sport Nutr Exerc Metab, 2002. 12(4): p. 398-413.
Montner, P., et al., Pre-exercise glycerol hydration improves cycling endurance
time. Int J Sports Med, 1996. 17(1): p. 27-33.
Yatabe, Y., et al., Effects of taurine administration in rat skeletal muscles on
exercise. J Orthop Sci, 2003. 8(3): p. 415-9.
Yatabe, Y., et al., Effects of taurine administration on exercise. Adv Exp Med
Biol, 2009. 643: p. 245-52.
Schaffer, S.W., et al., Physiological roles of taurine in heart and muscle. J
Biomed Sci, 2010. 17(Suppl 1): p. S2.
Liu, Y., et al., Improved training tolerance by supplementation with alpha-Keto
acids in untrained young adults: a randomized, double blind, placebo-controlled
trial. Journal of the International Society of Sports Nutrition, 2012. 9(1): p. 37.
http://www.ncbi.nlm.nih.gov/pubmed/22857787
Bellinger, P.M., [beta]-alanine supplementation for athletic performance: An
update. The Journal of Strength & Conditioning Research, 2013. Epublished
A h e a d o f P r i n t: p . 1 0 . 1 5 1 9 / J S C . 0 0 0 0 0 0 0 0 0 0 0 0 0 3 2 7 .
http://journals.lww.com/nscajscr/Fulltext/publishahead/_beta__alanine_supplementation_for_athletic.97567.as
px
Lieberman, H.R., Tyrosine and stress: Human and animal studies, in Food
components to enhance performance : an evaluation of potential performanceenhancing food components for operational rations, B.M. Marriott, Editor. 1994,
National Academy Press: Washington, D.C. p. 277-300.
Liobikas, J., et al., Uncoupling and antioxidant effects of ursolic acid in isolated
rat heart mitochondria. Journal of natural products, 2011. 74(7): p. 1640-4.
http://www.ncbi.nlm.nih.gov/pubmed/21648406
Somova, L.O., et al., Cardiovascular, antihyperlipidemic and antioxidant effects
of oleanolic and ursolic acids in experimental hypertension. Phytomedicine,
2003. 10(2-3): p. 115-21.
Liu, J., Pharmacology of oleanolic acid and ursolic acid. J Ethnopharmacol,
1995. 49(2): p. 57-68.
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
559.
560.
561.
562.
563.
564.
565.
566.
567.
568.
569.
570.
571.
572.
573.
574.
575.
576.
577.
Li, S., et al., Therapeutic role of ursolic Acid on ameliorating hepatic steatosis
and improving metabolic disorders in high-fat diet-induced non-alcoholic Fatty
liver disease rats. PLoS One, 2014. 9(1): p. e86724.
Jung, S.H., et al., Insulin-mimetic and insulin-sensitizing activities of a
pentacyclic triterpenoid insulin receptor activator. The Biochemical journal,
2007. 403(2): p. 243-50. http://www.ncbi.nlm.nih.gov/pubmed/17201692
Kunkel, S.D., et al., Ursolic acid increases skeletal muscle and brown fat and
decreases diet-induced obesity, glucose intolerance and fatty liver disease. PloS
one, 2012. 7(6): p. e39332. http://www.ncbi.nlm.nih.gov/pubmed/22745735
Kunkel, S.D., et al., mRNA expression signatures of human skeletal muscle
atrophy identify a natural compound that increases muscle mass. Cell
m e t a b o l i s m ,
2 0 1 1 . 13( 6 ) :
p .
6 2 7 - 3 8 .
http://www.ncbi.nlm.nih.gov/pubmed/21641545
Akbarsha, M.A., et al., Ursolic acid generates symplasts in rat spermatogenic
clones. Phytotherapy Research, 1998. 12(1): p. 32-36. http://dx.doi.org/10.1002/
(SICI)1099-1573(19980201)12:1<32::AID-PTR185>3.0.CO;2-4
Volek, J.S., et al., Testosterone and cortisol in relationship to dietary nutrients
and resistance exercise. J Appl Physiol (1985), 1997. 82(1): p. 49-54.
Daley, C.A., et al., A review of fatty acid profles and antioxidant content in
grass-fed and grain-fed beef. Nutr J, 2010. 9: p. 10.
Enser, M., et al., Fatty acid content and composition of UK beef and lamb
muscle in relation to production system and implications for human nutrition.
Meat Sci, 1998. 49(3): p. 329-41.
Hawley, J.A., Molecular responses to strength and endurance training: are they
incompatible? Appl Physiol Nutr Metab, 2009. 34(3): p. 355-61.
http://www.ncbi.nlm.nih.gov/pubmed/19448698
Blair, S.N., et al., Changes in physical ftness and all-cause mortality. A
prospective study of healthy and unhealthy men. Jama, 1995. 273(14): p. 1093-8.
Warburton, D.E., et al., Health benefts of physical activity: the evidence. Cmaj,
2006. 174(6): p. 801-9.
Stone, M.H., et al., Health- and performance-related potential of resistance
training. Sports Med, 1991. 11: p. 210-231.
Kraemer, W.J., et al., Resistance training for health and performance. Curr
Sports Med Rep, 2002. 1(3): p. 165-71.
Boutcher, S.H., High-intensity intermittent exercise and fat loss. J Obes, 2011.
2011: p. 868305.
Tremblay, A., et al., Impact of exercise intensity on body fatness and skeletal
muscle metabolism. Metabolism, 1994. 43(7): p. 814-8.
Estrada, D.E., et al., Stimulation of glucose uptake by the natural coenzyme
alpha-lipoic acid/thioctic acid: participation of elements of the insulin signaling
pathway. Diabetes, 1996. 45(12): p. 1798-804.
Streeper, R.S., et al., Differential effects of lipoic acid stereoisomers on glucose
metabolism in insulin-resistant skeletal muscle. Am J Physiol, 1997. 273(1 Pt 1):
p .
E 1 8 5 - 9 1 . http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=9252495
Goraca, A., et al., Lipoic acid - biological activity and therapeutic potential.
Pharmacol Rep, 2011. 63(4): p. 849-58.
Vazeille, E., et al., Curcumin treatment prevents increased proteasome and
apoptosome activities in rat skeletal muscle during reloading and improves
subsequent recovery. The Journal of nutritional biochemistry, 2012. 23(3): p. 24551. http://www.ncbi.nlm.nih.gov/pubmed/21497497
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
173
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
578.
579.
580.
581.
582.
583.
584.
585.
586.
587.
588.
589.
590.
591.
592.
593.
174
Siddiqui, R.A., et al., Attenuation of proteolysis and muscle wasting by curcumin
c3 complex in MAC16 colon tumour-bearing mice. The British journal of
n u t r i t i o n ,
2 0 0 9 . 102( 7 ) :
p .
9 6 7 - 7 5 .
http://www.ncbi.nlm.nih.gov/pubmed/19393114
Antony, B., et al., A Pilot Cross-Over Study to Evaluate Human Oral
Bioavailability of BCM-95CG (Biocurcumax), A Novel Bioenhanced Preparation
of Curcumin. Indian journal of pharmaceutical sciences, 2008. 70(4): p. 445-9.
http://www.ncbi.nlm.nih.gov/pubmed/20046768
Dreyer, H.C., et al., Leucine-enriched essential amino acid and carbohydrate
ingestion following resistance exercise enhances mTOR signaling and protein
synthesis in human muscle. Am J Physiol Endocrinol Metab, 2008. 294(2): p.
E392-400.
Diepvens, K., et al., Obesity and thermogenesis related to the consumption of
caffeine, ephedrine, capsaicin, and green tea. Am J Physiol Regul Integr Comp
Physiol, 2007. 292(1): p. R77-85.
Stohs, S.J., et al., A review of the receptor-binding properties of p-synephrine as
related to its pharmacological effects. Oxidative medicine and cellular longevity,
2011. 2011: p. 482973. http://www.ncbi.nlm.nih.gov/pubmed/21904645
Stohs, S.J., et al., Effects of p-synephrine alone and in combination with selected
biofavonoids on resting metabolism, blood pressure, heart rate and self-reported
mood changes. Int J Med Sci, 2011. 8(4): p. 295-301.
Fuhr, U. and A.L. Kummert, The fate of naringin in humans: a key to
grapefruit juice-drug interactions? Clin Pharmacol Ther, 1995. 58(4): p. 365-73.
Choo, J.J., Green tea reduces body fat accretion caused by high-fat diet in rats
through beta-adrenoceptor activation of thermogenesis in brown adipose tissue.
The Journal of nutritional biochemistry, 2003. 14(11): p. 671-6.
http://www.ncbi.nlm.nih.gov/pubmed/14629899
Hursel, R., et al., The effects of green tea on weight loss and weight
maintenance: a meta-analysis. Int J Obes (Lond), 2009. 33(9): p. 956-61.
Dulloo, A.G., et al., Green tea and thermogenesis: interactions between
catechin-polyphenols, caffeine and sympathetic activity. Int J Obes Relat Metab
Disord, 2000. 24(2): p. 252-8. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=10702779
Dulloo, A.G., et al., Effcacy of a green tea extract rich in catechin polyphenols
and caffeine in increasing 24-h energy expenditure and fat oxidation in humans.
A m
J
C l i n
N u t r ,
1 9 9 9 . 70( 6 ) : p . 1 0 4 0 - 5 .
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?
cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=10584049
Ostojic, S.M., Yohimbine: the effects on body composition and exercise
performance in soccer players. Res Sports Med, 2006. 14(4): p. 289-99.
http://www.ncbi.nlm.nih.gov/pubmed/17214405
Evans, A.M. and G. Fornasini, Pharmacokinetics of L-carnitine. Clin
P h a r m a c o k i n e t , 2 0 0 3 . 42( 1 1 ) :
p .
9 4 1 - 6 7 .
http://www.ncbi.nlm.nih.gov/pubmed/12908852
Louard, R.J., et al., Effect of infused branched-chain amino acids on muscle and
whole-body amino acid metabolism in man. Clinical science, 1990. 79(5): p. 45766. http://www.ncbi.nlm.nih.gov/pubmed/2174312
Coombes, J.S. and L.R. McNaughton, Effects of branched-chain amino acid
supplementation on serum creatine kinase and lactate dehydrogenase after
prolonged exercise. The Journal of sports medicine and physical ftness, 2000.
40(3): p. 240-6. http://www.ncbi.nlm.nih.gov/pubmed/11125767
Wing, Y.K., Herbal treatment of insomnia.
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
594.
595.
596.
597.
598.
599.
600.
601.
602.
603.
604.
605.
606.
607.
Cho, S.M., et al., Hypnotic effects and binding studies for GABA(A) and 5HT(2C) receptors of traditional medicinal plants used in Asia for insomnia. J
Ethnopharmacol, 2010. 132(1): p. 225-32.
Volman, J.J., et al., Dietary modulation of immune function by beta-glucans.
Physiol Behav, 2008. 94(2): p. 276-84.
Block, K.I. and M.N. Mead, Immune system effects of echinacea, ginseng, and
astragalus: a review. Integr Cancer Ther, 2003. 2(3): p. 247-67.
Chainani-Wu, N., Safety and anti-infammatory activity of curcumin: a
component of tumeric (Curcuma longa). J Altern Complement Med, 2003. 9(1):
p. 161-8.
Angulo, P., Use of ursodeoxycholic acid in patients with liver disease. Curr
Gastroenterol Rep, 2002. 4(1): p. 37-44.
Patel, G.T., et al., Liv. 52 Therapy in Viral Hepatitis. Probe, 1972. 11(2): p. 111119.
Kafrouni, M.I., et al., Hepatotoxicity associated with dietary supplements
containing anabolic steroids. Clin Gastroenterol Hepatol, 2007. 5(7): p. 809-12.
Nadell, J. and J. Kosek, Peliosis hepatis. Twelve cases associated with oral
androgen therapy. Arch Pathol Lab Med, 1977. 101(8): p. 405-10.
Lapi, F., et al., Myopathies associated with red yeast rice and liquorice:
spontaneous reports from the Italian Surveillance System of Natural Health
Products. British Journal of Clinical Pharmacology, 2008. 66(4): p. 572-574.
http://dx.doi.org/10.1111/j.1365-2125.2008.03224.x
Journoud, M. and P.J.H. Jones, Red yeast rice: a new hypolipidemic drug. Life
S c i e n c e s ,
2 0 0 4 . 74( 2 2 ) : p . 2 6 7 5 - 2 6 8 3 .
http://www.sciencedirect.com/science/article/pii/S0024320504000840
Venero, C.V., et al., Lipid-Lowering Effcacy of Red Yeast Rice in a Population
Intolerant to Statins. The American Journal of Cardiology, 2010. 105(5): p. 664666. http://www.sciencedirect.com/science/article/pii/S0002914909025880
Caso, G., et al., Effect of Coenzyme Q10 on Myopathic Symptoms in Patients
Treated With Statins. The American Journal of Cardiology, 2007. 99(10): p.
1409-1412.
http://www.sciencedirect.com/science/article/pii/S000291490700255X
Larsen, S., et al., Simvastatin Effects on Skeletal Muscle: Relation to Decreased
Mitochondrial Function and Glucose Intolerance. Journal of the American
C o l l e g e o f C a r d i o l o g y , 2 0 1 3 . 61( 1 ) : p . 4 4 - 5 3 .
http://www.sciencedirect.com/science/article/pii/S0735109712052941
Young, J.M., et al., Effect of Coenzyme Q10 Supplementation on SimvastatinInduced Myalgia. The American Journal of Cardiology, 2007. 100(9): p. 14001403. http://www.sciencedirect.com/science/article/pii/S0002914907014579
Hyperindex of Terms
Training
Training Overview
Tying it All Together (See Figure)
Set Types
Loading Sets
Zig-Zagging Loading Sets
©Scott W. Stevenson
All Rights Reserved
Fortitude Training Manual
175
Buyer: Kevin Hysong (Kevinhysong1@gmail.com)
Transaction ID: 5PS131508A301292R
Pump Sets
Muscle Rounds
Stretch Types
Flexibility Stretch
Occlusion Stretch
Extreme Stretch
Training Stmuli
Load
Pump
Metabolic Stress (KAATSU, Blood Flow Restriction, Occlusion)
Muscle Damage
Stretch
Training Programming
Version Overview Sheets (Basic and Turbo)
Volume Tiers (I, II, III)
Intensive Blast
Progressive Cruise
Periodization
Autoregulation
Overtraining / Overreaching
Diet
Tying it All Together (See Figure)
Diet Examples
Nutrient Timing
Protein Intake
Caloric Intake
Fat Choices
Training Days
Peri-Workout Recovery Supplementation
Post-Workout Period
Dietary Supplementaton
Vitamins
Probiotics (Prebiotics, Synbiotics)
Digestives Enzymes
Creatine Supplementation
Peri-Workout Recovery Supplement Ingredients
176