Hawk Fit Presents: Anabolic Radio

Caffeine tolerance occurs relatively quickly between individuals. You could argue that depends on the consistent dose and how well you metabolize it, but tolerance does occur. Reason #1 why I monitor my intake. Sorry to burst your bubble Karen, your triple shot, white chocolate whip, creme brûlée frappachino you drink every day might be doing more harm than good. Especially if you’re drinking it with the intent of replacing proper sleep.
Sleep is not an optional extra in life, it is a fundamental requirement that far too many people overlook. Sleep has its physical, mental and emotional processing components, so when we have had no sleep, or insufficient sleep, these processes are not able to work effectively. We experience this in the form of lethargy, exhaustion, lapses in concentration, memory, and emotionally we may become irritable, or down.
Sleep is an automatic process and therefore under our voluntary control. Whether awake or asleep we are at the mercy of two biological processes:
(1) Sleep Homeostasis, known as 'Sleep Pressure' and
(2) The Circadian Rhythm, known as the 'Body Clock'.
These two processes work in harmony to promote sleep at night.
Outside of impacting activities of day to day living, disordered sleep has further implications for those trying to optimize their health, maximize muscle gain, and fat oxidation.
A study by Spiegel et al. found that restricting sleep in 12 healthy men for two days, from 10 to 4 hours, resulted in a reduction in leptin (hormone involved in feeling 'full' after eating) and elevations in ghrelin (hormone involved in stimulating hunger). These hormonal changes were also accompanied by self-reported increases in appetite and hunger.
That explains your shit mood, double quarter pounder with fries for lunch, and deep dish pizza for dinner Karen.
This was this week's topic of discussion for Anabolic Radio’s latest episode ft. @willwalace where we dove into understanding the mechanisms/physiology of sleep, caffeine, light exposure, and much more.
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When many coaches or PT’s talk about "sticking to the basics," they've usually got a list of certain exercises they're referring to and they'll often judge whether a training program is ‘good’ or ‘bad’ based on what they deem as the basics. They're basically "exercise memorizers" who put methods before principles because they got results from utilizing a certain approach, or have a dogmatic view about certain movements.
When we embrace the reality that a good training program isn't determined by the exercises it incorporates, but how training principles are used and applied, we see (unless you're competing in powerlifting or a weightlifting-oriented sport) there's no particular exercise that any athlete or gym-goer must do in order to improve. There are only training principles that must be followed, and there's a wide variety of applications and variations they can use to achieve their goals- It’s a spectrum. Not black or white, but multiple shades of gray.
There are no basic exercises, just basic principles. How I go about using and programming exercises comes down to how I apply basic principles of training – specificity, individuality, progressive overload and variation.
Tune into my full discussion with @coach_kassem to understand how to train a bit more intelligently and methodically- unless you want to spontaneously combust and earn yourself a one way ticket to snap city, otherwise, keep doing you boo boo.
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Stability is one of the most important, overlooked variables that significantly influences how much you can get out of any exercise. When I take a look at peoples shoes at the gym, oftentimes they’re overly cushioned, do not provide stability at the sides, or do not have a flat sole.

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I don’t know who had the idea that squatting, or doing any movement on *basically* PILLOWS would be a a good idea.

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We have 104 different mechanoreceptors on the bottom of the feet. They respond to different stimuli such as texture, deep pressure, skin stretch and vibration. ⁣Roughly 80% of the receptors on the bottom of the feet are sensitive to vibration. This is actually how we detect impact forces coming in to our bodies!

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Guess what shoes and socks do? They block this powerful information from coming into the body via the nervous system making the information delayed or inaccurate.

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In order to improve balance and stability, we want to stimulate these small nerves in the skin on the bottom of the feet. Having a minimal shoe that enhances your natural foot function (not replace it) will allow this information to travel to the brain quicker and place you in a more stable position.

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In this episode of anabolic radio I had the pleasure of chatting to Andy Bryant who has been a practicing podiatrist for 10+ we dive into the nitty gritty details of feet, shoes, walking mechanics and much more! Tune into the episode for the full discussion.

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In this episode of Anabolic Radio I had the pleasure of interviewing Dr. Bill Campbell from University of South Florida. Dr. Campbell is previous president of the ISSN and currently is a professor conducting research pertaining to physique development and sport science at USF.

Oftentimes, what is currently emerging in the science realms is either validating, or invalidating what coaches do in the real world. All roads lead to Rome, however, there are certain approaches when it comes to nutrition, training, and fat loss that allow us to progress towards the end goal as efficiently and effectively as possible.

We spoke about a variety of topics in this episode ranging from nutrition (refeeds, diet breaks, body recomp.) to training (nuances of calculating training volume, individualizing volume requirements, exercise selection). It was a blast chatting with Dr. Campbell and I want to give a massive thank you to him and his team at USF for the awesome work they’re doing.

02:22 INTRO

03:33 INTERMITTENT ENERGY RESTRICTION 101

06:00 PHYSIOLOGY/PSYCHOLOGY REFEEDS/DIET BREAKS

07:40 USF STUDY

12:12 STUDY REFLECTIONS

16:40 DATA & REAL WORLD APPLICATION

20:00 BODY RECOMPOSITION

23:23 NUANCES OF TRAINING VOLUME

25:00 IMPORTANCE OF PROXIMITY TO FAILURE

29:00 EXERCISE SELECTION

34:00 PROXIMITY TO FAILURE IN TRAINED INDIVIDUALS

40:00 IMPORTANCE OF INTERPRETING SCIENCE

42:00 THE VALUE OF A COACH

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Going through a bodybuilding contest prep is like an eating disorder simulator
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EVEN if you have never experienced eating disorders or body dysmorphia, these are potential issues you will experience during your journey. Especially more so the case when nearing the tail end of a dieting phase/contest season.
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Going from 5-6% to 8-12% for a male or
Going from 10-14% to 15-20% for a female
A sudden shift, necessary shift, still looking better than 99% of the population, but you THINK you look bad because you’re no longer ‘your best’, it’s all mind games and perception.
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Depending on the:
1. Degree of the deficit
2. Approximate weight/body fat lost
3. Diet Duration
We are bound to experience natural responses from our body that are ‘BUILT IN’ our systems and these responses helped our ancestors survive during periods of starvation/famine. Metabolic Adaptations and Low Energy Availability or Relative Energy Deficiency in Sport (termed RED-S) are bound to occur at some point, so understanding how to maneuver and manage them is critical for long term success.
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Even more so the case when it comes to the Recovery Phase.
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These are among a few topics of discussion in the latest episode of @anabolicradio with the virtuois, poetic @helms3dmj from his white ivory tower, who NEVER misses. You’ll want to tune into this one, available on all streaming platforms!
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