This is one of those age old arguments like which came first, the chicken or the egg. But I’ll lay out the pros and cons to both as well as conditions on when to do either.
I know people that are die hard isolaters and have gotten great results, and vice versa. I’m sure you know people like that, or you may be one yourself.
I’m a fan of the combination, but that’s just me. Why settle when you can have both? I like my workouts the way I like my women, varied 
Compound Exercises
Pros
- Targets a large group of muscles
- Releases large amount of muslce building friendly hormones into your system
- Allows for large simultaneous muslce growth
Cons
- May cause imbalances over the long term
- Hard to target stubborn muscles
- Require a lot of coordination
When to do them
- As a foundation to your workout routine – everyone
- Great for beginners – build muscle quickly
- In bulking stages
Isolated Exercises
Pros
- Targets specific muscle – targeted growth
- Fairly simple to do
- Great for definition
- Correct imbalance – if done on one side of the body at a time with equal weight
Cons
- May take longer to see results
- May cause imbalance (ex. isolated abs training and no lower back)
- Limited amount of hormone release
When to do them:
- Cutting phases
- Better for intermediate to advance lifters looking to define
- Splits that allow you to work the counter muscle as well
The simplest explanation that comes to mind when talking about compound or isolated is this. Compound exercises build the foundation and frame so isolated exercises can build the house’s furnishings and fixtures to give it a good market value.
Ok, guys, let me know what you think by leaving a comment below. Which do you think is better and when?
Until next time, Happy Lifting!
Mitch
Filed under Body Building Tips by on Dec 4th, 2009. 4 Comments. 
I was driving to work this morning when I saw a big Muscle Milk truck backed up to a gas station. I’ve seen it in its liquid form in many places a lot more lately, so that got me wondering.
Does Muscle Milk really work, or is it a product of good marketing and a bunch of B.S. like 95% of the supplements on the market?
I knew you, the reader, would be intrigued to find out.
It’s important to note that this will be a Report and not a Review since I haven’t actually tried the stuff, but keep reading. I’m sure to enlighten you.
Well the answer to the above question my friend depends on who’s telling the story.
If I were to write a review, I’d probably give you some pros and cons then try to recommend it to you and have a link for you to buy it on my website.
Think about that last sentence whenever you read a “product review”.
If I were a marketer trying to separate myself and sell you a different product, I’d probably bash it, then recommend you buy something else I was selling.
Again, it all points back to the Dollar.
So who’s telling the truth and who’s just out to get your money?
My aim is that you’ll be able to make a more informed decision to answer that question by the end of this post.
Muscle Milk Facts
1. Muscle Milk is formulated to simulate a mother’s breast milk
This is pretty obvious when you read the label. This is also a clever marketing trick to separate themselves from other products and make themselves look better/unique. Who wouldn’t want “natural human milk” over “cow’s milk”? It MUST be better for you than the other stuff right? They have plenty of facts to back up why it’s better (of course they would) but I stopped breast feeding a LONG time ago…don’t know about you. I’m sure nature intended this for a reason.
2. Muscle Milk is high in fat
Now before you turn away, it’s high in a fat called Medium Chain Triglycerides or MCT’s. Read the wikipedia article about MCTs. They are a type of fat found in human milk and don’t require energy for absorption. Translation, they provide quick energy. Two scoops of Muscle Milk contains about 165 gr of fat which mainly consist of MCT’s. My daily account for fat on my current mass gaining plan is 115 gr. Hmmm…you do the math. BTW, you don’t get fat from ingesting more fat so that bursts the “I’ll get fat” myth. You get fat from eating excess carbs.
3. Muscle Milk is a protein blend
It’s a blend of all the forms of whey, casein, and some fancy ones called Alpha-lactalbumin, and bovine colostrum. That was a mouth full. The first two, you’ve heard of, if not, check out my post on which proteins build muscle. Alpha-lactal is a denser protein than whey and casein. B. Colostrum is another ingredient found in mom’s breast milk and contains a lot of great stuff for you. But it’s only in her milk for two days after birth, which means even babies don’t get this stuff. Again, hmmm…
The protein blend is good for you in supplementation and weight gain. The blend’s different absorption rate make it ideal for early morning and before bed intake (so say many). I would avoid this blend post workout, however. You want something a bit more pure that digests quickly like a whey isolate.
Those are the main facts. I would include more, but I don’t want to make you read forever.
What People Have To Say
One of the best sites I’ve found for reviews is TheSupplementRating.com . You can find the Muscle Milk Review here. I read what most people had to say and I saw a few general themes that kept coming up.
1. It tastes great
People like the variety and quality of flavors. Banana Cream seems to be the most popular.
2. It helped them gain some weight
Most people saw marginal gains over a period of time. I’d like to attribute this to training and proper nutrition, but I know most people don’t train or eat properly. So it may have some benefits. I’ve gained 4 lbs in the past week. I wouldn’t say it’s my protein supplement, but my training and diet (3 to 4 proper meals a day and 2 protein shakes).
3. Value for price seems to vary widely
You can find it pretty cheap some places while other places are pretty expensive. Obviously, the benefits you get for what you pay will determine your opinion.
I generally find that it’s not hard to be smarter than the masses if you dig a little deeper. So take their advice with a grain of salt. My goal is that you will be smarter than the average lifter.
So there you have it. The facts and the opinions. Do I believe Muscle Milk works to build muscle? Possibly, but I’m not going to run to the shelf to grab a tub anytime soon. People said they gained weight, but no one really said if it was muscle weight.
Have you taken Muscle Milk? Has it worked for you? Leave your comments below.
Until next time, Happy Lifting!
Mitch
Filed under Muscle Building Programs by on Dec 10th, 2009. 5 Comments.
As the year draws to a close, do you ever look back over it and ask yourself…What have I accomplished this year?
Did you fulfill those resolutions you set back in January?
Do you REMEMBER those resolutions you set back in January?
Have you accomplished or atleast made progress on you muscle building goals? Why or why not?
In reference to the above questions, I’ve made progress on my yearly goals but haven’t quite met them. Lack of consistency and resources being the main drawback in the battle.
As I reflected, I came up with two kinds of people in this world. (yes another one of those “two kinds of people analogies)
There are people that get it done, and people that don’t. Which are you?
I’m not ashamed to say that in some areas of my life, I fail to get it done. We all do.
As the new year approaches, and you reflect on 2009, it’s time to ask yourself, “what kind of lifter are you?”
All of my time in the gym observing people has left me with four categories of lifters. It’s important to note that these can be anyone at any age. Where do you fit in?
1. Babies
A baby is totally dependent upon outside influence for their growth and maturation. They know little to nothing about the world that surrounds them. You know you’re a baby if you do the following:
- You’re a total gym newbie
- You know very little about nutrition, purpose of lifts, how muscles work, importance of rest, and haven’t learned to tell the difference between a barbell and a dumbbell
- You rely on what they see others in the gym do or what their friends tell them
Nothing wrong with being a baby. We all have to start somewhere. Just make sure you grow.
2. Boys
Boys have a bit more control of their body, but their minds are emotionally immature. They are still mainly dependent on others, though they are learning to be self-sufficent. You know you’re a boy if you do the following:
- These are the guys that atleast know to take a protein shake
- You have a subscription to a muscle magazine and try some of the workouts
- You know a little about nutrition, but not all the fine details that are needed
- You chase the next shiny object and never get anywhere, a.k.a. the next “cutting edge” supplement, or newest workout
- You also follow the crowd and we all know the crowd never gets very far
Again, boys can grow. So don’t be alarmed because this is where MOST lifters are.
3. Men
Men are independent, free thinking, and emotionally mature. They make decisions based on their goals, not on what everyone else is doing. You’re a man if:
- You go the gym with a log, water, and a stop watch (minimum)
- You’re focused on your workouts
- Most of the time, you’re alone because you don’t have time to lift with “babies” or “boys”
- You are following a program, either one you laid out, or one you got from a muscle building program review
- You’re educated on nutrition, basic muscle function, basic cell function, proper lifts, proper rest, and most of all you’ve learned, or are learning about your body to get the best results for yourself
- You don’t chase shiny objects because you’re set on a particular goal
- You carefully consideration shiny objects and their worth to your goals
Now we’re separating the “men” from the “boys” because these guys are serious about their results and they know how to get them.
4. Experts
Experts have traveled the road to body transformation and are leading others down their own paths. You’re an expert if:
- People are always asking you for advice
- You’ve achieved a body that the girls want to feel and the guys want to have
- You have a thorough knowledge of the main components of muscle building and are willing and able to assist others effectively
- You see appear on forums, blogs, and websites giving great advice, and may even make a little money off of it
- No shiny things here, because either you’ve tried it, or can tell you what does and doesn’t work from experience and knowlege
Notice, I didn’t put any time limits on the different levels, because they are based on experience and knowledge gained. Knowledge can come pretty quickly, but experience takes time. Experience depends on the person as to how fast they acquire it.
Since I have my own muscle building blog, I better fit in at “men” or “expert” right?
Where do I fit in? I’d honestly say that I’m a “new expert” right now.
So tell me, where do you fit in?
Until next time, Happy Lifting!
Mitch
Filed under Body Building Tips, Workout Motivation by on Dec 16th, 2009. 1 Comment.
Happy Holidays to everyone and I hope Santa brought you everything you wanted/needed for Christmas.
I know it’s the holidays and I probably should do a holiday post like the rest of the blogosphere, but I can’t think of anything good.
However, this one has been in my head for a couple of days so I thought I’d spit it out.
I’m a Christian man, so this one hits a little close to home. But I thought you’d like the nice spin on this one.
Sin #1 Wrath – Anger/High Stress Levels
There has been plenty of scientific evidence that say anger and high stress levels introduce toxins into the system that inhibit muscle growth. It’s important to note that these conditions are meant to be temporary states. If your body maintains them for too long, it can be detrimental to your heart and immune system.
Perhaps the biggest problem here is that anger and high stress levels reduce the effectiveness of your precious recovery time. Without recovery time, your muscles will never grow to their full potential.
Sin #2 Greed – Wanting It All Right Now
Time can be your biggest companion or biggest obstacle when you’re in the gym. If you understand that a great body takes Time to build and that there are NO shortcuts (unless you want steroids) then time will work with you. However, if you want that comic book body right away, you’ll end up frustrated and leave the gym before you ever give yourself a chance. I’ve seen it happen too many times. PATIENCE really is a virtue you need in the gym.
Sin #3 Sloth – Being Lazy
This goes without saying and most people realize that you have to actually do a workout to build muscle. But getting off your butt isn’t enough. You can’t be lazy on your reps, lazy on your sets, lazy in your preparation, lazy in your cardio, or lazy in your nutrition. These will all shoot you in the foot. You have to be active in every stage of the game to see effective and efficient muscle building.
Sin #4 Pride – Egotrippin’
Your pride can lead to injuries in the gym – quickly. You may think you’re Arnold and lift a weight that’s too heavy or ignore your body when it’s telling you to stop. Your few moments of showing off (all guys do it) could land you out of the gym for months or worse – on a surgeon’s table. Do yourself a favor and adhere to the old high school gym mantra and “leave your ego at the door”.
Sin #5 Lust – Obsession
Technically this sin means to desire sexual intercourse with another person, but I didn’t see how I could make that fit without just being weird.
Passion, like most things in life, should be taken in moderation. Overly passionate about anything can lead to obsession. Obsession on just about anything isn’t good, including building muscle. You do have to make a lifestyle change to be effective at this, but please have another life outside of this. You can imagine all of the nasty consequences to “living” in the gym and being a “muscle head”.
Sin #6 Envy – Comparing Yourself With The Next Man
It’s OK to have an idol, but never lose sight of who you are and your individuality. We all go to the gym and see the guy that has the body we want. It’s easy to get caught up in this “competition” and lose sight of your goals. It’s easy to lose sight of why YOU are in the gym. Whoever put on their goal list that they “wanted to beat the guy next to them”? (well some have, but this isn’t a very good goal…) I hope you’re in the gym for yourself and not to outshine someone else.
This is quick way to lose focus and lose Motivation.
Sin #7 Gluttony – Over-training
This sin refers to over-indulgence. Many beginners think they have to be in the gym Everyday or follow some ridiculous split in order to see results. If you’re just starting out, you can almost list twice a week and see great results. Only if you’ve been training a while should you do 4 or 5 day workouts.
Don’t get obsessed with the gym. That’s not where the magic happens. The magic happens the moment you put down that last weight. So you should be focused on doing the most effective workout followed by the right amount of recovery time for your body.
These were more principle based, but which of these sins have you committed?
Until next time, Happy Lifting!
Mitch
Filed under Body Building Tips by on Dec 26th, 2009. 3 Comments.
