Men Should Check Their Testosterone Levels by Age 30, Urologist Says

Men should know their testosterone levels by age 30 to prevent health issues like weight gain and muscle loss, says top urologist

Gabby Landsverk
Oct 11, 2022, 12:31 PM

This article is a repost which originally appeared on INSIDER.

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Early testing can help identify low testosterone.

‧ Low testosterone levels can cause side effects ranging from low libido and mood to muscle loss.

‧ A urologist said more men should get tested so their doctors can see how their hormone levels change over time.

‧ There is some evidence that higher testosterone levels may prevent illness like prostate cancer, not increase the risk.

Testosterone is a crucial hormone for men’s health, and a top urologist says more men should know their levels earlier in life.

Low testosterone can cause loss of energy, muscle, and libido, and can contribute to chronic illnesses such as heart disease, diabetes, and obesity, according to research.

But diagnosing low testosterone can be tricky, because natural testosterone levels can vary.

If you don’t already know your baseline, and you start experiencing these symptoms, you may not be able to trust the results of a testosterone test, said Dr. Ananias C. Diokno, former chief medical officer and chair of urology at Beaumont Hospital, Royal Oak.

“If you ask men what their testosterone levels are, they’ll scratch their heads. They don’t know and doctors aren’t testing for this. You should know what your level is by the time you hit 30 to 35,” Diokno told Insider.

What we think of as ‘normal’ testosterone, and why it’s not a perfect barometer

Testing for low testosterone is simple, using a blood test.

In healthy men, testosterone levels can range between 260 nanograms per deciliter (ng/dL) and more than 900 ng/dL, depending on age.

Low testosterone is typically defined as less than 250-300 ng/dL, according to the Cleveland Clinic.

However, since natural testosterone levels can vary widely, Diokno said many men can be misdiagnosed for hormone deficiencies.

For example, a person with testosterone levels of 400 or 500 ng/dL won’t be diagnosed with low testosterone because it’s higher than the defined standard, but if his initial levels were 700 or higher, the drop is significant and may warrant treatment.

“Many practitioners close their minds. Someone may be having symptoms but according to the guidelines, does not have low testosterone. It’s frustrating among men and among doctors who can’t help them,” Diokno said.

One solution is more routine hormone testing so men can establish what a healthy baseline looks like for them, similar to other markers of health like cholesterol, blood pressure, and blood sugar, Diokno said.

Low testosterone can cause low energy, low libido, and loss of muscle

Over time, men’s testosterone levels dwindle as a common side effect of aging. However, younger men can also have low testosterone, causing them to experience similar symptoms to much older men.

Telltale symptoms of low testosterone can be mental, physical, and emotional, including:

‧ Decreased sex drive

‧ Brain fog

‧ Depression and mood changes

‧ Fatigue

‧ Difficulty building or maintaining muscle

“The lower the testosterone, the more symptoms,” Diokno said.

Testosterone therapy may not be as risky as previously believed

For men who have had sudden dips in hormone levels, testosterone therapy can help restore quality of life, energy, and libido, Diokno said.

Previously, testosterone therapy has been carefully regulated, in part because high testosterone has been linked to a higher risk of prostate cancer in some studies.

Diokno said the opposite may be true, according to some observational studies, and healthy testosterone levels may protect prostate health.

Loss of muscle linked to low testosterone can cause other problems, too, including a decreased metabolism that can lead to weight gain and associated health issues.

Available evidence suggests that testosterone therapy, done correctly and with medical supervision, is a safe and effective way to raise hormone levels, and more research is needed to see who could benefit, Diokno said.

“It’s a Pandora’s Box, I think there are many questions that are still unanswered,” he said.

What Is Pre-Exhaust Training – How Bodybuilders Prep for Workouts

This Pre-Lift Training Technique Can Help You Build More Muscle

If packing on mass is your workout goal, try this approach before your big compound lifts.

By Trevor Thieme C.S.C.S. Published: Sep 12, 2022

This article is a repost which originally appeared on Men’s Health.

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our Takeaways:

· Pre-exhaust training is a good way to bring up lagging body parts.

· Supersets can be used with good effect to increase training efficiency.

· Pre-exhaust training ensures all muscles involved are adequately fatigued.

This is Your Quick Training Tip, a chance to learn how to work smarter in just a few moments so you can get right to your workout.

EVERY LIFTER—from grizzled six-day-per-week bodybuilders to trainees on three-day splits with under a year of training under their weigh belt—hits a plateau at some point. So you shouldn’t feel like your gym life is ending when you hit yours. They key is to find the best way to break through.

Maybe you’re stuck because you’ve been hammering the same workout program for too long. Perhaps your periodization plan isn’t quite periodized enough. Or maybe everything is on point, but constantly targeting your largest muscle groups with compound exercises has exposed a critical weakness: the relative strength of your assistive muscles (e.g., the triceps in the bench press or the hamstrings and glutes in the squat). If that’s the case—and the more seasoned you are, the more likely it is—consider incorporating “pre-exhaustion training” into your fitness program.

What Is Pre-Exhaustion Training?

Pre-exhaustion training is essentially a superset strategy, but instead of pairing exercises that target two different muscle groups, you pair moves that target the same one. First, you hit the muscle in question with an isolation exercise, and then with a compound one.

Classic examples include performing the dumbbell fly or cable crossover before the bench press, or the leg extension before the squat. In so doing, you increase the odds that the target muscle doesn’t outlast the supporting ones in the compound movement, and thus the set doesn’t end prematurely and the adaptation stimulus for all of those muscles isn’t compromised.

At least, that’s the theory. But in this case theory is paramount, because science is staunchly against pre-exhaustion training for all of the wrong reasons.

Science vs. Reality in Pre-Exhaustion Training

Many of the studies that discount the benefits of pre-exhaustion training suggest that targeting a muscle first with an isolation exercise decreases activity in that muscle during the subsequent compound exercise. But here’s the thing (and the issue many studies miss): That’s the point.

The goal of pre-exhaustion training isn’t to boost muscle growth by increasing activity in the target muscle during the compound exercise; rather, it’s to boost growth in that muscle and the supporting musculature by leveling the playing field and making sure that all of the muscles involved can be worked to fatigue. Performance outcomes should be secondary.

How to Weave Pre-Exhaustion Training into Your Workouts

Pre-exhaustion training is just like it sounds—exhausting—so only use it to target one or two muscle groups per workout with one or two supersets. Any more than that and you risk overtraining—especially if you have less than a couple of years of pumping iron under your weight belt.

But if you’re an experienced lifter who’s struggling to make gains in big compound moves like the squat, bench press, and deadlift, pre-exhaustion training can help you bust out of a rut—or prevent one from happening in the first place.

The High-Level Athletic Workout Program for All Levels | Muscle & Fitness

Workout Routines

This High-Level Athletic Program Is Built for Athletes of All Levels

Don’t shy away from intimidating-sounding, polysyllabic exercises and just do curls.

This article is a repost which originally appeared on Muscle & Fitness

Edited for content.

Our Takeaways:

· There’s a workout for every level of fitness and goal

· Training four days a week allows for optimal rest and recuperation

· Age related muscle wasting (sarcopenia) can be prevented with resistance training

What’s your reason for training? Are you active with multiple sports looking to improve performance? Or are you the weekend beer league warrior who doesn’t want to lose a step to the younger guys but also doesn’t want to be dragging himself out of bed in DOMS-induced agony for the following week? Or maybe you just don’t want to be winded climbing a flight of stairs.

Whether Hardcore bodybuilding or powerlifting programs aren’t your thing or Eastern European sounding exercises intimidate more than they entice you to try, there’s a workout for you that’s advanced but not impossible, and can still provide the necessary gains to your training goals.

One worth checking out is this four-day a week training program for someone of any level of experience or ability that will help you feel strong and more athletic. This high-level athletic workout program will help you build muscle without feeling like a bodybuilder, give you better energy, and have you moving better through whatever life brings.

High-Level Athletic Workout Program Principles

Your program consists of two pairs of alternating upper- and lower-body workouts. Your upper-body muscles train while your lower body recovers, and vice versa. Four training days allows for plenty of rest, plus room for your other athletic or recreational pursuits. Any good program should deliver results, allowing you to get more out of life, without missing life by spending all your time in the gym. And that’s what aim to accomplish with this routing. We start our workouts with the more challenging exercises and work our way through a deliberate progression of priorities.

Each workout starts out with a power movement. You might hear words like power or explosiveness and think you’re in the wrong place with the wrong program, but hear me out. Power isn’t reserved for Sunday Night Football linebackers and 20-year-old athletes. As we get older we progressively lose muscle mass, strength, and the ability to express strength quickly, aka power.

We don’t lose these qualities as much due to getting older as we do through disuse. Use it or lose it. We’re misled to think training strength and power increases injury risk, but by not training for these qualities, we grow weaker and less powerful, potentially leading to greater injury risk over the long run. We want to be able to retain our strength and our ability to express power as we get older. Whether to enjoy our favorite sports or protect ourselves from harm.

We focus on building strength with exercises like squats and deadlifts. We gain strength by focusing on heavier weight and lower reps. We focus on using weight we can control with good form though safe range of motion. Sets of lower reps help us train our nervous system to recruit more muscle fibers efficiently, making us stronger. Being strong has limitless practical uses in life.

Next we use exercises and rep ranges focused on building muscle. Age-related muscle loss — called sarcopenia — has a strong relationship with early mortality. You’re more likely to sustain a serious fall injury with less muscle. More muscle feels good, even for women who won’t be able to gain so much muscle they resemble bulky bodybuilders. Having more muscle can enhance confidence, sense of well being, and the process of strength training has a strong relationship with better physical and mental health. You’ll focus on sets of 8-12 reps. While it’s true you can build muscle with a wider range of reps, 8-12 is most time efficient.

We finish your workout with a stamina building, low-impact exercise. This enhances your work capacity for your training, sports, and life. Pushing a sled, while challenging, can be a fun way to complete a workout, while providing joint-friendly training that supports your cardiovascular health.

High-Level Athletic Workout Program Q and A

How long should I do this program for?

Program hopping is one of the surest ways you won’t see the gains you expect when you start a routine. Think of it like trying to chase a bunch of cats at the same time — you’ll quickly realize you have no idea which direction you should go next. Commit to a minimum of 12 weeks on this program, but you can progress for significantly longer if you find you’re consistent, progressively getting stronger, and most of all, you’re actually enjoying the program. You don’t “adapt” to strength training in the way we once believed and the results don’t diminish over time. What does happen, however, is that those major gains you made early on as a “newbie,” begin to level off over time and experience and repetition — you can’t expect to make the same muscle and strength improvements at the same rate forever — you’re now getting closer to your genetic potential ceiling.

How do I progress this program?

We can add sets, reps, or weight. We can shorten rest breaks between sets. We will certainly see you improve technique and range of motion. Always adding sets becomes time prohibitive and always increasing reps starts to get out of the target rep ranges for our key goals. If you find you’re easily performing the top reps in the assigned rep range with a lot of gas in the tank, add a little more weight to the bar. Don’t add so much you can’t reach the assigned reps at the bottom of the rep range. Every time it again gets easy to do the top number of reps, add more weight.

What should I do for recovery?

Massage guns, cryotherapy, and biohacking might sound enticing, but good old nutrition, sleep, and hydration are the keys to recovery and maximizing program results. Focus on getting 1 gram of protein per day per pound of lean body mass. This means taking a rough estimate of your body fat percentage(no you don’t need to pay money to test it) subtract that from your weight, and eat this number in grams of protein each day. Overall calories needs will vary by individual but aim to fuel yourself to perform. You’ll see your best performance results if you aren’t concurrently trying to diet aggressively. The increase in metabolic rate from the training and recovery may lead to some fat loss anyway. If you’re otherwise pretty active, you’ll want to ensure you have carbs in your diet. Carbs are a better fuel for athletic performance and active lifestyles. Low carb diets don’t optimize athletic programs and lifestyles. You’re probably ok on hydration, but it never hurts to drink a little more water each day. Clean urine is a good sign. Cloudy dark yellow urine means your probably dehydrated.

Can I substitute exercises?

Sure. Especially if your gym doesn’t have the specific equipment. Try to switch to something similar and not just switch because you’re avoiding something you don’t like. If chinups are way outside your current capability and there’s no assisted machine, it’s OK to do cable pulldowns. If there’s no sled and turf, go do sprint intervals on a treadmill or air bike. Try to retain as much of the challenge and spirit of the program as possible and not remove the challenges that will lead you to your best progress.

Should I do cardio?

You can only recover from so much training volume. If you’re also actively involved in sports, hiking, endurance activities like long distance running, or have a highly physical job, extra cardio might be overkill. Use your best judgement on how much added training volume you can manage, but with the strength and performance focus of this program, it isn’t optimal for chasing both these goals and serious fat loss. This program would serve as an excellent basis for staying strong while losing body fat, but you’re not focused on making significant improvements to strength.

For more on the routine, please visit The High-Level Athletic Workout

7 Muscle-Building Supplements That Actually Work

If you want to get stronger, these will help.
By Chris Mohr, Ph.D., R.D. Jan 25, 2022

This article is a repost which originally appeared on MEN’S HEALTH

Edited for content

Our Takeaways:

· Supplements have come a long way in the past few decades

· Statistically, the average amount of lean mass a typical man can gain is 1 to 2.5 pounds per month

· There are many different sources for protein supplements which can fit into most people’s requirements

I remember it like it was yesterday—waking up Christmas morning and unwrapping a Hulkamania Workout Set. Blue five-pound dumbbells, a poster, jump rope, grip-strength handle, headband, and wristbands. Like many other kids my age, I followed along with those workouts religiously, in addition to saying my prayers and eating my vitamins, just like Hogan preached. But I never quite grew the 24” pythons Hogan promised. (Maybe I didn’t quite say the right prayers or have the right vitamins?)

Fast forward many years. Vitamins—and their umbrella category “supplements”—have certainly changed. Tons of scientific research has emerged since those Hulkamania days. And I’m a registered dietitian now, so I’m well aware of all that research and the supplements on the market that actually work because they’re backed up by some of that research.

But, let’s first discuss what it takes to build muscle and how much you can expect supplements to help with that growth.

First, building muscle isn’t easy, doesn’t happen overnight, and actually happens more with proper rest and recovery.

Second, “According to a 2017 meta-analysis and general anecdotal evidence working with athletes, the average amount of lean mass a typical man can gain is 1 to 2.5 pounds per month” says Marie Spano, M.S., R.D.N., C.S.C.S., C.S.S.D., author of Nutrition for Sport, Exercise, and Health and MLB Consultant. “Novices and those who are underfed at the start of training can increase their intake of calories and protein may be on the higher end of this scale.”

This said, let’s look at the supplements that have potential to improve your gains, assuming all other factors like overall nutrition, sleep, recovery, training programming, and the like are well controlled.

And all my picks are either Informed Choice, NSF Certified or USP Certified, assuring the quality of the ingredients within the products and that they’re free from any contaminants.

1 Whey Protein Isolate, Unflavored

Exercise breaks down muscle. Protein is needed for repair and recovery. Whey protein is absorbed quickly, is high in leucine, an amino acid that’s necessary for growth, is accessible, affordable and is most rapidly absorbed.

2 Micellar Casein, Unflavored

Dairy protein is made up of two types: whey and casein. Whey is more quickly absorbed, while casein is more slowly absorbed. But both have merit in terms of recovery and potentially muscle growth.

A 2020 study published the journal Physical Activity and Nutrition examined the data around pre-sleep casein protein effects on post-exercise recovery and concluded that studies have shown that pre-sleep casein protein (40 to 48 grams, 30 minutes before bed) could help post-exercise recovery and positive affect acute protein metabolism and performance.

3 Almond Protein Powder

Sometimes you just don’t want a dairy-based protein. Enter, almond protein.

So this one isn’t actually a supplement, but rather a food made from a single ingredient, blanched almonds. Each serving packs 20g of plant-powered protein, with the bonus of being rich in calcium and fiber to help fuel your hard-working muscles. Bonus, it’s versatile and isn’t just good for smoothies, but I just used some in banana bread, it works well with oats and, yes, smoothies too.

4 Beta Alanine-SR

While not usually thought of for its contributions to muscle, some data certainly supports Beta Alanine as a muscle-building supplement.

One 2018 study published in the Journal of International Society of Sports Nutrition provided subjects with 6.4 grams/day of beta-alanine (divided as 8 X 800 mg doses, 1.5 hours apart). After a specific exercise protocol, the researchers found that supplementation was effective at increase power output.

More power output can ultimately lead to more gains.Notice the divided doses; one side effect of beta-alanine supplementation can be tingling in the extremities, but dividing doses can minimize that side effect.

5 Creatine

Many supplements often come in with hurricane force winds, full of promise and gusto. And they go out just as quickly as the results rarely match the marketing hype. Creatine is an exception.

With over 25 years of research support, creatine helps regenerate ATP (the “energy currency” of the body) helping with recovery, size and strength. Eric Rawson, Ph.D., Professor at Messiah College, is a creatine OG, researching the supplement in the early 2000’s as a doctoral student at UMASS when I was working my M.S.

He adds “Once muscle creatine is increased, the performance of brief, high-intensity exercise can be improved. As an example, a soccer player on a breakaway would have more fuel in their muscles to sprint past the defense. Also, resistance training is a form of brief, intense exercise, so performance is improved in the weight room as well. In this way, creatine monohydrate supplements are a dual threat; improved sport performance and also enhanced strength and conditioning workouts leading to better training adaptations and has been shown to be effective in all populations, regardless of age or gender.”

6 Ultimate Omega-D3 Sport

This one may come as a surprise. Omega-3 fats are widely researched and noted for their heart and brain health benefits. But a 2017 research study also found fish oil supplementation may alleviate delayed onset muscle soreness after resistance training. While this study used a relatively high dose (6 grams daily), others have found similar benefits with lower, 3 gram doses.

7 Vitamin D3 2000 IU (50 mcg) Softgels

Like fish oil, vitamin D may come as a surprise. Not many jacked up bros flexing with their bottle of vitamin D. But insufficiency is common, particularly in the winter months for those north of Atlanta where the sun isn’t quite as strong or you won’t be outside with exposed skin as often.

Vitamin D concentrations play a role in so many of the bodies systems, including skeletal muscle strength and function. This known connection led to the idea that increased serum vitamin D concentrations could be a complementary approach to enhance strength following exercise.

Subjects in a 2013 study were randomly assigned to 4,000 IU’s vitamin D and the researchers found this supplemental dose attenuated blood markers as a result of muscle damage and enhanced recovery overall. Most experts agree optimal serum levels should be between 40-80 ng/mL, so ask to have your levels tested the next time you have bloodwork taken.

Chris Mohr, Ph.D., R.D. Chris Mohr, PhD, RD is the co-owner of Mohr Results, Inc (MohrResults.com) a well-being consulting company

7 Benefits of Ice Bath: For Athletes, After Workout

Ice, Ice, Baby: 7 Cool Benefits of Taking an Ice Bath

Medically reviewed by Gregory Minnis, DPT, Physical Therapy — Written by Alysa Hullett on October 12, 2021

This article is a repost which originally appeared on GREATIST

Edited for content.

Hold the candles, magazine, and wine for another time. Plunging into arctic-cold water might not sound like the most relaxing experience — but an ice bath might be worth it for the health benefits.

Advocates say ice baths reduce muscle pain, soreness, and give your health a boost. Anti-ice bathers say it’s ineffective or even dangerous. So, does freezing yourself from head to toe really do your bod any good?

7 benefits of ice baths

While the science is mixed, ice baths might offer benefits like:

  1. ease achy muscles
  2. improve workout recovery
  3. reduce stress
  4. cool you down
  5. boost circulation
  6. support a healthy immune system
  7. boost your mood

FYI: Those with high blood pressure, cardiovascular disease, or diabetes (type 1 or 2) should prob avoid ice baths. Talk with your doc if you’re not sure.

Ice baths: A long, frigid history

Also called cold-water immersion (CWI) or cold hydrotherapy, lots of athletes and fit fam folks love ice baths. That means going for an icy dip in water that’s 50 to 59°F (10 to 15°C), especially after exercise, for about 10 to 15 mins.

People have been taking cold baths for centuries. The Spartans of ancient Greece were super into them, and Hippocrates used them to treat fevers, hemorrhages, and ulcers. (The more you know 💫.) In the past several decades, they’ve been used in U.S. military training and by pro athletes like Michael Phelps and LeBron James.

Despite loyal cold bathers, a small 2017 study found a chilly dip was just as effective as low intensity exercise for easing sore muscles. Keep in mind, the study was only conducted on nine men, so we need more research. But even pro-ice bath research isn’t 10/10 proven.

What about cryo?

Cold water immersion isn’t to be confused with cryotherapy, which is a lot more intense, involving temps below negative 200°F (93°C). 🥶

Yeah… that’s a whole other (arctic) beast, and one you def don’t want to try at home.

1. Eases achy muscles

There’s some evidence that cold water immersion reduces muscle soreness after exercise. Cold water may help ease pain by causing your blood vessels to constrict. This reduces blood flow to the area and reduces swelling.

In a small 2020 study, researchers found cold water immersion to benefit muscle recovery when volleyball players practiced it several times after training over 16 days. However, they didn’t find any noticeable results in a week’s time.

A small 2016 study also found athletes who soaked in cold water reported less muscle soreness after exercising than those who didn’t.

It could be that when it comes to getting icy, consistency is key.

2. May improve workout recovery

It’s no secret that ice baths have been used by athletes so they could train harder and faster.

Heads up, though: The doctor who helped popularize ice for exercise recovery in the 1970s has since retracted his claims. These days, he says it could even delay recovery. 🤯

Even though most peeps these days look to an ice pack to soothe a sore muscle, the research still remains inconclusive on whether it truly supports healing.

3. Reduces stress

Nail biters, rejoice: That icy chill just might help you chill out.

According to 2018 research, cold stimulation (specifically in the neck region) stimulates the vagus nerve, thereby lowering heart rate and potentially reducing stress.

In a 2014 review of hydrotherapy treatments, researchers concluded that cold exposure (like a cold compress or ice bath) can boost the capacity and function of your central nervous system (CNS). A functional CNS can help you sleep better and just feel better.

4. Cools you down

Surprise: Taking a cool bath cools you off — and much more effectively than other methods.

In a 2015 review of 19 studies, researchers concluded that contact with cold water cooled off overheated peeps twice as fast as otherwise. The trick? Immerse as much of your skin as possible.

Whether you just endured a killer workout or temps are getting dangerously high where you live, cooling off quickly can be vital in a range of situations.

5. Boosts circulation

Freezing baths just might make for a happy heart.

When you submerge in cold water, blood rushes to your vital organs. Your heart then needs to work harder, pushing blood through your vessels and giving your bod the vital oxygen and nutrients it needs.

Keep in mind that going on a 10-minute walk can give you a similar blood-circulatory boost. Really don’t want to walk it out? Try an ice bath instead.

6. Supports a healthy immune system

Okay, so “boosting” your immune system isn’t actually a thing — but you can help support a healthy one.

Cold baths might help you do just that. A 2016 study found that people who take cold showers (not baths, but hey, same idea) are almost 30 percent less likely to call in sick for work or school.

In a 2014 study, researchers concluded that people were able to positively impact their own immune response through cold water immersion, deep breathing, and meditation. When exposed to a bacterial infection, participants who used these techniques had fewer symptoms and produced a stronger anti-inflammatory response.

7. Gives your mood a boost

A cold bath (or shower) a day just might keep the blues away.

A 2014 review found cold showers to have an antidepressant effect. Researchers say this is due to the cold receptors sending a jolt of electrical impulses to the brain’s nerve endings, thereby improving mental state.

While more research might be needed to truly understand the link between depression and ice baths, a little ice in your life just might help your mood.

Time to dive in: How to take an ice bath

Ready to take the plunge? Here’s how to make the most of your ice bath.

  • Timing is everything. Sports trainers generally recommend hopping in the ice bath as soon as you can after your workout. That way, you can target your muscles while they’re still in the healing process.
  • Keep it cool (but not too cool). Try to keep your ice bath to a temp of about 50 to 59°F (10 to 15°C). It might not sound that cold, but you’ll def feel the chill. (Pro tip: Get a baby bath thermometer.)
  • Make it short and sweet. An ice bath is def not the time to test how pruned your fingers and toes can get. Aim to stay in no more than 10 to 15 minutes.

Staying safe in icy conditions

It’s possible to get hypothermia or frostbite from an ice bath, so don’t take the time limit lightly. Set a timer if you need and always pay attention to your bod’s unique needs.

If you notice your skin changing colors, it’s def time to hop out.

Wait, cool it: Who shouldn’t try an ice bath?

Are there any safety concerns for certain populations? Though ice baths can be potentially risky for everyone, some populations may be especially prone to negative effects. You should likely avoid ice bathing if you:

  • have type 1 or 2 diabetes
  • have a preexisting cardiovascular disease or high blood pressure
  • have another condition that impacts your ability to regulate body temperature or blood pressure

If you’re not sure if an ice bath is right for you, talk with your doc.

The takeaway

There’s some research that suggests ice baths can help promote muscle recovery and provide a number of health benefits like reducing stress and improving your mood. But the research is still a bit controversial and inconclusive.

Those with type 1 or 2 diabetes, preexisting cardiovascular disease, or high blood pressure should avoid ice baths. If you plan to take the plunge, stay safe by doing so for no more than 10 to 15 minutes and at a temp of no less than 50 to 59°F (10 to 15°C).

Bodyweight Only Training Exercises for Mass and Strength

Bodyweight Only Training Exercises for Mass and Strength

Courtesy of Ultimate Male Enhancement

Here’s a list below of some bodyweight and calisthenic exercises below which can be used in lieu of weight training exercises. These are good for alternative training as well as for those times you may not have access to free weights.

Having a fit overall body is the best way to maximize your sexual health. Overall muscle strength and physical stamina are key to a great sex life! (Valium online) Following are bodyweight only exercises you can do, most without any special equipment. Plus, you can do most of them almost anywhere, which makes them perfect for busy schedules.

As always, be sure to get clearance from your medical professional before starting any new exercise routine.

Bodyweight Only Training Exercises for Mass and Strength

How Much Muscle Can You Gain in a Month?

How Much Muscle Can You Gain in a Month?

Written by Daniel Preiato, RD, CSCS on February 2, 2021 — Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS

This article is a repost which originally appeared on Healthline

Edited for content.

When looking to gain muscle, it’s no secret that exercise and proper nutrition are key.

Additionally, numerous factors contribute to the rate of muscle gain, including your training experience, sex, age, and the type of exercise you do. As such, you may wonder how much muscle you can really gain in a month.

This article covers how much muscle you can gain in a month, including how to get started and supplements that may be worth taking.

How much muscle can you gain?

In most cases, gaining muscle is a slow, gradual process, and it can take years rather than months to see sizeable results.

That said, beginners and some intermediate lifters may be able to see small changes after just a few months of intense training.

Though it’s nearly impossible to determine exactly how much muscle you can gain in a month, some studies can give you a good idea.

One study in 30 college-aged men with previous training experience observed a 23% increase in vastus lateralis size — one of the leg muscles — after 6 weeks of purposeful resistance training.

However, it’s important to note that this muscle growth was largely attributed to increases in water and glycogen stores, which is the stored form of carbs.

Similarly, one small older study observed a 5.6% increase in muscle size after 21 weeks of strength training in 8 non-strength-trained athletes, while 8 strength-trained athletes experienced less growth.

This suggests that trainees without prior strength training experience have a greater potential for muscle gains than athletes with training experience. What’s more, your genetic makeup may also mean you respond better to muscle growth stimulus.

While data is limited on exactly how much muscle you can gain in a month, these studies suggest that short-term muscle growth is modest in natural athletes.

Summary

Though data on the specific amount of muscle you can gain in a month is limited, select studies suggest that new trainees can yield noticeable muscle gains in less time than those with resistance training experience.

How to get started

When looking to gain muscle quickly, there are a few factors you can focus on to get the most efficient results for your efforts.

High intensity resistance exercise

Arguably, the most important factor is to focus on high intensity resistance exercises in the 8–12 rep range.

These include compound movements like variations of the squat, bench press, deadlift, overhead press, snatch, and clean and jerk. These work multiple muscle groups at once, thus improving exercise efficiency and stimulating muscle growth.

In addition to compound exercises, include various isolation exercises to target specific muscle groups. Unlike compound exercises, isolation exercised target one muscle group at a time, providing maximal stimulation and growth potential.

While cardiovascular exercise is important for overall health, it does not play a major role in muscle gain.

Ultimately, it may be helpful to consult a certified trainer to help you put together a suitable exercise program.

Proper nutrition

Another significant component of gaining muscle quickly is proper nutrition.

For the best results, it’s recommended that you eat 10–20% more calories than your metabolic rate, which is also known as your total daily energy expenditure. This means consuming slightly more calories than you burn, as gaining muscle is an energy-expensive process.

This is often referred to as bulking and sometimes accomplished using a “clean” or “dirty” approach depending on your dietary choices and dedicated time for the process.

In addition to a calorie surplus, it’s important that you ensure a sufficient protein intake of 0.7–1 gram per pound (1.6–2.2 grams per kg) of body weight, as protein serves as the major building block of muscle.

You may want to seek advice from a registered dietitian for further nutritional guidance.

Summary

Two important factors when looking to maximize short-term muscle gains include high intensity resistance exercise and proper nutrition that prioritizes a calorie surplus and adequate protein.

Different populations

One of the main factors in the rate of muscle gain is your training age, or how long you’ve been training.

Two other important factors to consider are age and sex, which can also greatly affect muscle building.

Beginners

When just getting started with strength and hypertrophy (muscle building) training, you have great potential for muscle growth.

This is because training is a new stimulus, and as your muscles are worked, growth occurs to prepare them for future training.

That said, muscle growth is still limited during the initial stages of resistance training, while most of your strength gains are due to neural adaptions. This means that as you train, your brain gets better at recruiting muscle fibers to contract during a particular exercise.

Therefore, if you’re a beginner to resistance training, you’re unlikely to see any sizeable muscle gains in your first month of training, even if you’re gaining strength.

Intermediates

After training consistently for at least 1 year and grasping the fundamental movements, you move toward the intermediate phase of training.

This tends to be where trainees spend the most time, with some never progressing onto the advanced phase.

During the late–beginner and early–intermediate training phase, you have the most potential for muscular growth, as you have moved past the neural adaptation phase.

At this point, you can proficiently perform most movements and stimulate significant muscle growth.

Advanced trainees

The advanced phase of training takes a significant amount of time and effort to reach, usually at least 2 years for even the most gifted athletes.

At this point, most trainees have achieved most of their muscle and strength gains, and new muscle mass is hard to come by.

Progressing as an advanced trainee often requires advanced training techniques that provide maximal muscle stimulation.

Even in the best-case scenario, natural advanced trainees may not see more than a few pounds of muscle gain per year.

Men

In general, men have a few advantages over women when it comes to gaining muscle.

According to both older and new research, men tend to have larger, more numerous muscle fibers, allowing for overall bigger muscles and increased strength potential.

What’s more, men have higher levels of testosterone, the major circulating male sex hormone that’s responsible for male characteristics like muscle development, body hair, and deepening of the voice.

Considering these factors, men tend to gain more muscle than women over a month’s time.

Women

Women are at a slight disadvantage when it comes to quick muscle and strength building due to genetic and hormonal differences.

That said, women have an advantage over men when it comes to exercise fatigue and recovery, as they’re often able to handle more exercise volume and recover quicker.

This is mainly due to higher levels of estrogen, one of the primary female sex hormones, which is thought to have a protective effect on skeletal muscle.

Thus, although men may gain muscle at a faster rate than women, women appear to recover from exercise more efficiently, potentially allowing them to handle more training volume over time.

Older adults

Muscle and strength loss, also called sarcopenia, is one of several factors associated with the aging process in both men and women.

Fortunately, resistance training has been shown to slow, or even slightly reverse, this effect in older individuals.

While the rate of muscle gain tends to be slower in the aging population, improvements in muscle strength and functional mobility are still seen. This stresses the importance of following a regular exercise regimen that includes resistance training as you age.

Summary

The rate at which you can gain muscle varies greatly between populations, with beginners and intermediates seeing significantly more progress than advanced trainees.

Do supplements help?

During your quest for muscle gains, various supplements may enhance your results.

While many supplement companies claim their products can help you pack on muscle quickly, only a few types of supplements boast extensive scientific backing.

Here are the muscle-building supplements with the most scientific support.

Protein powder

Protein powders are the isolated form of various types of protein, including milk proteins like whey or casein or plant proteins like pea or brown rice.

When looking to promote muscle gain, getting enough protein is essential, as it provides the building blocks of skeletal muscle.

Experts recommend getting 20–40 grams of a high quality protein, meaning protein that contains all essential amino acids and is easily digested, within 2 hours of resistance exercise to maximize muscle gains.

While protein powders are not necessary, they can serve as an excellent tool to help you meet your daily protein needs, especially if you have trouble reaching them through your regular diet.

Creatine

Creatine is another highly researched supplement shown to promote muscle gains by increasing exercise capacity during high intensity training.

It plays a vital role in the phosphocreatine system. This system provides energy for muscle contractions that last less than 15 seconds, such as when you start sprinting or complete a heavy lift.

Creatine is found in foods like salmon and beef, but supplementing with it is an easy way to maximize its stores in your skeletal muscle and may be a worthwhile strategy when you’re looking to promote muscle gains.

HMB

Beta-hydroxy beta-methylbutyrate (HMB) is a metabolite — an end product of metabolism — of an essential amino acid called leucine. It has shown some promise in promoting muscle and strength gains when combined with resistance training.

Supplementing with HMB appears to increase muscle protein synthesis and reduce muscle protein breakdown, leading to gains in muscle mass. However, these benefits have mainly been observed in new trainees and the elderly.

This means that HMB may be worth trying for those who are new to resistance training, as well as older adults looking to retain muscle mass, but not for those with resistance training experience.

Summary

While numerous supplements claim to boost muscle mass, only a few are backed by research. The main ones include protein powders, creatine, and HMB.

The bottom line

How much muscle you can gain in a month varies greatly depending on factors like your sex, age, and training experience.

While select populations can see noticeable muscle gains in just 1 month, achieving significant changes in your body’s musculature takes effort and time — often several years rather than months.

To maximize your muscle gains, follow a consistent, high intensity resistance training program, stick to a proper diet that includes sufficient calories and protein, and consider taking select supplements.

It’s best to consult a qualified healthcare professional before starting an intense resistance training regimen, especially if you have any underlying ailments or injuries.

Eat to Build Muscle – Foods and Diet Plan

The Bodybuilder’s Diet: 8 New Rules of Muscle Building

Pure gains.

By Jeff Csatari

This article is a repost which originally appeared on Men’sHealth

Edited for content

You can crank out heavy squats and curls until your quads and biceps scream for mercy, and still you can’t seem to build the muscle you want.

What’s going on?

If you’re struggling to grow muscle despite your dedication in the gym, your problem most likely isn’t your workout, but rather your diet and lifestyle.

Building muscle is a complex science. It’s a coalescence of your lifting, your nutrition, your hormones, and your rest. So, let’s assume you’re doing everything right in the gym—following a good program and pushing yourself hard. Keep it up.

But now let’s focus on the other stuff. Are you getting enough protein and calories? Are you supporting your endocrine system properly? Are you getting quality sleep? Tweaking these crucial variables will result in the kind of muscle that fills out a T-shirt—and then some.

“Nutrition is the cornerstone in building lean muscle,” says nutritionist and exercise physiologist Jim White, R.D. “If the protein isn’t there, it’s not going to help your muscles grow. If the carbs aren’t there, you’re going to feel sluggish. If the fat isn’t there, it’s going to affect energy levels and overall health.”

In short, it’s time to master the soft art of building hard muscle—meal time. Your diet needs to be strategically choreographed to accelerate the repair-and-grow process that follows that strenuous workout session you’re so proud of.

White knows the right formula. A former skinny athlete, he was a self-described “hard gainer,” frustrated by his inability to grow bigger and stronger and run faster. Then he took a hard look at his crappy diet: He ate like a bird. Rarely touched fruits and vegetables. He gravitated toward sugary processed junk.

His nutrition training opened his eyes to his problem, and he changed his body and his life. He started eating six meals a day, increasing his daily calories to 3,500 and began experimenting with different percentages of macronutrients until he found the sweet spot.

Suddenly, his energy skyrocketed, making his time in the gym more productive. Now he’s jacked—he added 70 pounds of lean muscle and saw huge strength gains. The guy who struggled to bench 65 pounds can now press 295.

White shares his story of total body transformation and the plan that got him there in the new book Men’s Health Best Meals for Muscle. Here’s a sample of White’s muscle building plan, below. To finesse your own massive growth spurt, grab a copy of Best Meals for Muscle; it’s full of White’s expert advice and tasty, easy-to-cook meals with the right macronutrient mix to fuel your transition.

1. Eat More Protein

The actual process of growing muscle, when cells rush in to rebuild your torn-down muscle fibers, happens not in the gym but after your workout, when you rest. And the composition of what you eat before and after you stress that muscle can mean the difference between building up the muscle or destroying it.

Making sure you’re eating enough protein is of paramount importance for two reasons:

1. Proteins deliver the amino acids that form the building blocks of muscle. When intense weightlifting breaks down muscle protein synthesis provides the proteins needed to repair that muscle and spur it to grow bigger.

2. Your body also looks to proteins to supply amino acids for producing hormones like insulin and human growth hormone, which can further drain protein reserves. A higher protein diet ensures you have more than enough to go around and shifts your body into an anabolic mode, one that builds tissues rather than breaking them down.

While the recommended daily allowance for protein is less than half a gram per pound of bodyweight, you should double that to a gram per pound of bodyweight to build muscle. That’s the maximum amount your body can use in a day, according to a landmark study in the Journal of Applied Physiology.

So, for example, a 160-pound man should try to consume 160 grams of protein a day in order to fuel muscle growth. One hundred sixty grams of protein looks like this: 8 ounces of chicken breast, 1 cup of cottage cheese, a roast beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts.

2. Consume More Calories

If you’re weight training to bulk up, don’t eat like a guy who’s trying to lose weight. Growing a pound of muscle requires about 2,800 calories. That means you may have to overeat to consume enough calories to build size.

In fact, in some studies, researchers found that lifters with the greatest gains in muscle were the men who were the biggest eaters. White’s plan calls for boosting your calories to 3,000 a day. That’s a lot of food to consume in three squares, so White recommends you . . .

Eat Every 3 Hours (roughly)

By spreading your calories out over, say, six meals spaced about 3 hours apart, you’ll avoid that full-belly feeling that can make you sluggish, and you’ll ensure your muscles get consistently stoked with protein and carbs. Your body needs a constant supply of macronutrients and micronutrients to operate properly, especially when it is being taxed by intense exercise.

Shoot for about 30 grams of protein per meal. That’ll get most people into the proper range for muscle growth.

Get the Right Mix of Macros

Protein is critical, but it shouldn’t be a soloist when you’re orchestrating a plan for building mass. The other macronutrients, namely carbohydrates and healthy fats, influence muscle growth, too. By getting your macro ratio right, you can expect to see your gains skyrocket and avoid adding body fat even with the increase in calories, says White. Best Meals for Muscle makes hitting that holy grail ratio of 50 percent carbs, 25 percent protein, and 25 percent fat easy by translating it into ideal meal examples (and recipes) you can use to fuel your day.

Hydrate for More T

Exercise-induced dehydration slows your motor neurons. Not only will you feel fatigue sooner during a workout than you otherwise would, but your performance slips as well.

What’s more, a study in the Journal of Applied Physiology found that dehydrated weight lifters produced more of the stress hormone cortisol, while reducing the release of testosterone, the body’s best muscle builder.

Find Your Whey

Right after your workout, drink a whey protein shake that delivers about 25 grams of protein per serving. Whey digests more quickly than other types of protein, so it hits your muscles faster. Whey protein also has the highest concentration of the branched-chain amino acid leucine, which is required for protein synthesis.

Have a Banana Before a Workout

Or some Greek yogurt. Or a low-sugar sports drink. All are rich in electrolytes, which help your muscles contract. Exercise depletes electrolytes fast. Be sure you don’t run short and cramp up.

Time Your Meals

If you’re serious about packing on more muscle, get serious about being more disciplined about when you eat. You can start by creating a meal plan and sticking to strict meal times. Begin refueling shortly after you wake up and stop eating three hours before going to bed. Remember, your body repairs and builds muscles as you sleep. Eating just before bed can disrupt your sleep and throw a monkey wrench into that crucial repair process.

Men’s Health Best Meals for Muscle is full of ready-to-serve meal plans and recipes that take the guesswork out of feeding your muscles the right amounts at the right times.