3 Workout techniques from Jim Stoppani

Jim Stoppani, Ph.D. is my kind of workout trainer. The kind that experiments everything on himself first! I guess that way he shares the struggles and has personal knowledge of the type of back-grinding labor bodybuilders have to endure during their workouts. But he also has a more intimate knowledge of what works and what doesn't.

JimStoppani.com has a treasure trove of resources for serious lifters looking to up their game during their workouts. Here are 3 tips you can use to better utilize your time at the gym and up the intensity of your workouts.


 
Workout with Negative Reps
You're probably used to doing positive reps - this is the normal workout where you handle the weight at the starting point, lift it up towards the apex of the motion, and return back to the starting point. Stoppani makes a lot of use of negative weight training during his workouts. Negative reps are similar but you take a weight that is slightly heavier than what you are usually able to lift. So you'll need a spotter to help you get into position. Handle the weight at the apex of the rep, and then slowly return the weight back to the starting point.

Stoppani explains how negative reps are extremely effective for creating more lean muscle mass. The reason is that you are effectively putting more weight on the contraction that stresses the various muscle fibers in different positions than you normally would with positive rep. One exercise this is very effective in: barbell curls. Try it out on your next work on a preacher curl and grab a barbell 20-30 lbs. heavier than you usually lift. Then swap out with your workout buddy.

Use Dropsets at the End of Your Workout
Stoppani is also a big advocate of using dropsets at the end of your set. Basically, once you hit failure and can no longer lift the weight you are using, drop the weight by twenty percent or so just giving you enough room to eke out a few more sets. Thus, as Stoppani explains, you're exercising the muscle well beyond the standard workout. This is especially effective for any nautilus or cable machine workout, where you can easily switch the pin to reduce the amount of plates and begin pyramiding down until you're at a very low weight, yet still stressing the muscle fibers to exhaustion.

Incorporate Supersets into Your Workout
A lot of Stoppani's workout programs tend to use a lot of supersets. This is where as soon as you complete one set of an exercise, you immediately switch to do a different exercise with no rest in between. This helps your workout target the muscle in different ways. For example, one Stoppani workout can have you doing incline dumbbell curls, to be immediately followed by preacher curls. By doing your exercises this way, you can better target the different aspects and direction of each muscle contraction. Supersetting is also a great way get that more defined muscled look most bodybuilders are looking for.

These are just a few tips, but the overall theme of most of Bodybuilding Jim Stoppani's workouts is this: add variety. Constantly changing up your workout routines and hitting your muscles from different directions insure that you'll never reach a training plateau.


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Choline Supplementation Appears To Boost Brain Function

Choline is an essential nutrient that can increase both muscle strength and brain function.
That’s because one of the main roles that choline plays is in the formation of the critical neurotransmitter acetylcholine. Acetylcholine is an important chemical for nerve signals, including those that signal muscles to contract. By providing your nervous system with more acetycholine you can produce stronger muscle contractions. It can also help to enhance cognitive function, boost memory and increase mental focus during workouts.

A recent study from the University of Granada in Spain confirms the benefits of choline on brain function.
Researchers supplemented the diet of healthy adult rats with choline for 12 weeks. They reported in the journal Behavioral Brain Research that compared to the animals not receiving any supplemental choline, the rats consuming extra choline had better attention and learned new tasks faster.


 
Jim's take-home points:
Choline is a supplement that can be highly beneficial for your mental acuity throughout the day, which can enhance your performance on the job or in the classroom. Plus, it can help you remember where you left your gym bag. This is just one reason why I included Alpha Size alpha-GPC (alpha-glycerylphosphoryl choline) in my Pre JYM preworkout formula. You will notice the word choline at the end of this ingredient's name. That's because alpha-GPC is a specialized phospholipid that supplies choline. in fact, getting choline in this form appears to be superior than taking regular choline.

That's because this form of choline is taken up by the brain better than standard choline. That means that you can take far less alpha-GPC and get more choline into the brain, where it needs to be to provide its benefits. The alpha-GPC in pre JYM will help to boost your focus in the gym, your mind muscle connection, your strength and power, your muscle endurance, and your growth hormone levels. These benefits of alpha-GPC are all supported with clinical research studies and with data from in the gym. Plus, the alpha-GPC in Pre JYM makes this product a preworkout supplementsthat not only delivers benefits to your workouts and your physique, but also enhances your brain function and quality of life throughout the day.

If you want to take additional choline, go with about 500-1500 mg of choline from sources such as choline bitartrate, choline chloride, or choline dihydrogen citrate per day with meals in one or two divided doses.

Pre-JYM is a brand new pre workout supplement introduced by the well-known and respected fitness enthusiast Dr. Jim Stoppani. When a guy has as much popularity and credibility as him, you expect great products to be released, however there is always the chance of getting a sub-par Jym supplements.

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GO GREEK WITH PRO JYM Believe it or not, you can make my new protein taste even better than it already does!

By now, most of you have had the pleasure of trying my Pro JYM protein powder. It’s the sole non-proprietary protein powder blend on the market, and everyone is talking about it due to its superior quality and insanely good taste.

In case you’re not up on the latest research, protein blends are far superior for muscle growth as compared to plain old whey protein. To read more on the science behind this, click on this link: http://www.jimstoppani.com/home/articles/supplement-research-update-protein?preview

If you’ve had the chance to try my s’mores flavor, complete with mini marshmallows, you know how great it tastes. Of course, everyone has their favorite flavor. Some are head-over-heels in love with chocolate cookie crunch, while others swear cookies and cream is the best they’ve ever had. And the purists will tell you that my vanilla is by far the best-tasting vanilla protein powder to ever be developed. To each his (or her) own.

Making an outstanding protein shake is as easy as pouring water in your shaker cup followed by 1-2 scoops of your favorite flavor of protein. You won’t believe that a protein powder mixed in just water could taste so rich, creamy and delicious. I wanted to ensure that Pro JYM was a protein shake you looked forward to drinking every day. After all, if you want to be as lean and muscular as possible, then you know it requires some strict dieting. Having a protein shake that blows you away with flavor and texture, yet allows you to stay within your daily macros, can make a huge difference in your adherence to a diet. And yes, you can even use milk (or almond milk as some prefer) as long as it fits your macros.

Despite how good it is to simply mix and drink my protein, sometimes you want options. And eating your protein is often more enjoyable than drinking it. Research actually shows that the thicker you make your protein shake, the more satiated you are and the less hungry you get later. That’s a great trick for those dieting to maximize fat loss. To get your protein shake the thickest, you can turn it into a pudding.

 You can find many protein pudding recipes online, and some are quite complex. Many involve enough ingredients to knock you off your daily macro count, which isn’t good. With my protein, all you need is Greek yogurt to make the most delicious protein pudding that’s also simple to make and will work with any diet, regardless of how strict it is. Here’s the recipe:

Ingredients
1 scoop s’mores Pro JYM (or flavor of your choice)
8 oz. fat-free or reduced-fat Greek yogurt
2-4 Tablespoons water

Directions
Place yogurt in a bowl that’s large enough to mix in. Add one scoop of protein and mix into the yogurt. Adding a few tablespoons of water while mixing the jym protein into the yogurt helps to keep the protein powder from getting kicked out of the bowl as you mix. It also helps the protein powder mix into the yogurt better without leaving any “gritty” areas, as can happen if the protein isn’t thoroughly mixed into the yogurt. Add as much water as you like to create the best consistency for your palate.

Place the bowl in the refrigerator for 30-60 minutes to allow the mini marshmallows in the s’mores to rehydrate. You can also opt to place it in the freezer to create more of an ice-cream consistency. Or you can skip this step entirely and eat the pudding immediately if you prefer the marshmallows a bit more “crunchy” or if you’re using any other flavor.
Eat. Enjoy. And grow! 

Nutrition info
(using 8 oz. fat-free Fage Greek yogurt and 1 scoop s’mores flavor*)
280 calories
47 g protein
17 g carbs
3 g fat

*Using other flavors will change macro counts, but only slightly. With the cookies and cream flavor, carbs drop from 17 to 14 grams and calories drop by 10. With the chocolate cookie crunch flavor, fat grams increase from 3 to 4, carbs drop from 17 to 16 and calories increase from 280 to 290. Protein always remains the same at 47 grams.

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HIGH PROTEIN IS HARMFUL!!!!!! Actually, it’s not at all – not even close. And here’s the science to prove it.

 

You may have seen the recent media flurry about one weak study claiming that a high-protein diet will significantly increase your risk of cancer and diabetes. Reporters have taken the researchers' message and escalated it to incite hysteria among the masses. But please, don’t be swayed by this message.

The study that everyone is talking about is an epidemiological study from the University of Southern California. An epidemiological study means that they did not actually perform the study in a lab; rather, they simply looked at factors in life to make associations or correlations. They did some further research in mice and yeast to support their hypothesis, but that's a huge leap to connect to humans. I will focus solely on the epidemiological study in humans.

In this study, data was taken from a pre-existing survey assessing about 6,300 people over the age of 50 years old. They separated them into three different groups: 1) high protein – those who consumed 20% or more of their daily calories from protein; 2) low protein – those who consumed 10% or less of their daily calories from protein; and 3) a middle group that fell in the middle of the low and high groups. The researchers followed them for 18 years and studied their death rates and cause of death.

The subjects aged 50-65 (those who consumed a high-protein diet, mainly from animal protein) were 75% more likely to have died over the next 18 years as compared to those consuming a low-protein diet. They also had a four-fold greater risk of dying from cancer, as well as a greater risk of dying from diabetes.

Yet in those 65 and older, there was no greater risk of death or death from cancer from eating a high-protein diet. In fact, it seems that the higher-protein diet in those over 65 decreased the risk of overall death and death from cancer, while the low-protein diet increased their risk of death. However, there still was a greater risk of dying from diabetes in all ages eating a higher-protein diet. The higher-protein intake and higher risk of death from cancer was associated with higher IGF-I (insulin-like growth factor-I) levels in these subjects, although they only had IGF-I data on about 1/3 of subjects in the study.

Based on these studies, the scientists jumped to the conclusion that anyone age 50-65 should be consuming a very low-protein diet (10% of total daily calories or less from protein). If you consumed, say, 2,000 calories per day, that would be just 50 grams of protein total for the day. That’s not enough to cover most of us for our protein needs around workouts.

They also suggested that those over the age of 65 should be consuming a high-protein diet to prevent frailty and an increased risk of death. That’s quite a confusing and contradicting message to provide.

The lead researcher went on to state in an interview that eating a higher-protein diet is as bad for your health as smoking cigarettes! That statement is what the media glommed onto to create hysteria and confusion.

Jim’s Take-Home Points:
Should you be concerned about eating a high-protein diet? No! My JYM protein products are 100% safe and effective. Should you switch to a low-protein diet when you turn 50 and switch back to a high-protein diet when you reach 66? No! The data from this study, and the conclusions that the researchers made, are as reliable as the promises that politicians make.

Do what you've always known to be good for you and what makes you feel good: Eat more protein (and not just through my JYM protein line). The relationship between IGF-I and cancer progression, as well as high-protein intake and IGF-I, is interesting. But we are FAR from having a true handle on the causes of cancer, its progression and death from it. There's no way to single out animal protein as the DEVIL. There are far too many dietary interactions going on to call out one macronutrient as the scapegoat -- that's researcher propaganda at its finest. There are genetic and epigenetic factors that we are far from understanding, as well as environmental factors.

There's also data to suggest that low IGF-I levels increase frailty and death in older individuals. So, maintaining higher IGF-I levels by eating a high-protein diet appears to be a good thing as we age. It all depends on whose propaganda you want to believe.

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Advantages of Jim Stoppani Bodybuilding Workout

Fitness programs by professional bodybuilders are among one of the best ways to get yourself pumped up. These workout schedules have been brought together by professional fitness experts who have years of experience in professional bodybuilding. Not only do these people understand the intricacies of the human body, but they also know the ins and outs and secrets through which you can yield results fast.

Here are some of the advantages you can gain by strictly following a Jim Stoppani Bodybuilding Workout:

1. Boosts Brainpower
Consistent fitness programs do not only enhance your physical agility, flexibility and stamina; they also go a long way in improving your mental abilities. Exercising based on the schedules provided by a Jim Stoppani Bodybuilding workout will increase your mental clarity and will elevate your energy levels.
Numerous studies have shown that people who workout in the morning just before work typically are up to 40 percent more productive throughout the day.



2. Reduces Stress
Physical activity is great in bringing down stress levels. Instead of thinking about all the stressful things, you can get rid of all the frustrating things by following a Jim Stoppani Bodybuilding workout schedule. This will bring down your irritability and you will be able to sleep peacefully through the night.

3. Builds Relationships
You can exercise with a family member and enhance your relationship. Regardless of whether it is a spouse, a sibling or any other family member, you can get them to join you in your exercise regime. Not only you will enjoy company, but this will be a great way to get them involved in some physical activity.

4. Enhances the Immune System
Our immune system is responsible for fighting all kinds of diseases and ailments in our bodies. Regular exercise can help strengthen your immune system. This is because when your body is in the best condition physically, the internal systems will be able to focus their attention on fighting germs and healing wounds more quickly.

This is why a Jim Stoppani bodybuilding workout is a great way to improve your overall health.

5. Strengthens the Heart
Jim Stoppani bodybuilding workout doesn’t only improve the strength of your apparent muscles, such as those of arms, chest and legs – it also greatly improves the strength of the most important muscle of all: the heart. If you have a strong heart, you will be safe from numerous cardiovascular diseases hence allowing you to live a long and healthy life.
These workouts train the heart to pump greater volume of blood throughout the body, thus improving the circulatory system.

6. Slows the Aging Process
Regular workouts slow down the aging process. It is believed that most people lose around 10 percent of their aerobic capacity every year once they cross the age of 30 years. Consistent workouts will help enhance the aerobic capacity and will also keep the skin and muscles in the best tone possible. They will also protect you from numerous age related disorders just as osteoporosis, stroke and other heart disorders.

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Maximize Your Pre Workout Routine with Pre JYM

As most experienced bodybuilders and weightlifters know, there are few things as important as maximizing your time at the gym. Diet and recovery are important, true, but if you are looking to make serious gains, you need laser sharp focus and energy during your workouts to squeeze out every additional weight that you can. And that's where your pre-workout routine and supplements like Pre JYM comes in to play.

What is a pre workout routine?
Your pre workout routine is everything you need to do to prepare your mind, body, and soul for your workout experience. You should incorporate rigorous full body stretches, and heavily target the areas you are going to work out that day. The pre workout should insure you are fully hydrated, and have the proper diet and nutrition to last for your entire workout.

 
How do supplements help my pre-workout?
During your pre workout you are getting your body prepared for war. You might think that just showing up is half the battle, but if your body is not prepared to give 110% at the gym, you're probably not going to see the amazing gains like you see from professional bodybuilders. To continue to keep building muscle, your body needs energy, your mind needs focus, and your body needs the muscle enhancing nutrients to go the extra mile.

Pre JYM is a pre workout supplement designed to do just that: delivering that extra muscle energy your body needs to blast each muscle fiber your workouts focus on. Thus you can break out of hitting any plateaus you are stuck on and add additional weight every time you work out. After all, constantly adding more weights to your workouts and pushing your muscles to the extreme is the only way to improve.

How does pre JYM work?
Pre-workout supplements like Pre JYM work a lot different than the post workout shakes you're probably already familiar with. With a post-workout supplement you're mainly focusing on muscle recovery: Protein, L-Glutamine, and Creatine are the most popular options. Recovery is where it counts, it's the time when your body builds and strengthens each muscle fiber.

But a pre-workout supplement is all about maximizing your workout. Without a good proper workout, the best recovery drink in the world cannot give you the muscle enhancing results you are looking for. It's a placebo at best, and at worst, a giant waste of money. Experienced bodybuilders know that every time they step in to the gym, they're preparing for a body-blasting workout hyper-targeting every muscle group they are working on that day. Pre JYM's blend of energy enhancing ingredients can deliver that experience every time, especially on those days when you're feeling sluggish and unmotivated.

Furthermore: studies have shown that creatine supplementation is more effective at increasing strength gains when taken both before and after your workout, rather than just taking it all at once.

Bottom-line: if you're starting to lose focus at the gym and it's hard to gain back that motivation you had when you first started going: you need a pre-workout routine. You need proper planning and preparation. And a pre-workout supplement like Pre JYM is a great way to give yourself a quick boost to your mental and physical faculties that will give back that incredible hulk feeling when you go and start your first exercise of the day.

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Three Strong tips for a Med Training Program

 

Make some serious strength gains on your bench, squat and deadlift... and every other exercise too!

While building muscle mass can be a complicated endeavor involving numerous intensity techniques and a variety of training cycles, building muscle strength is much more straight forward.

The goal is simple - lift more weight!
Of course, achieving that endeavor may not be so simple. Unless you know what you're doing... as I do. If you follow my Three Prong Strong program, than getting stronger can be easy and simple. In a nutshell, this program is a step-wise progression from lighter weight and higher reps to very heavy weight and very low reps over a six-week period. The emphasis is on maximizing your one-rep max in the three big lifts: bench press (the true measure of upper body strength), the squat (the true measure of lower body strength) and the deadlift (the ultimate test of overall body strength). Of course, you'll also get stronger on just about every other exercise you do too, such as shoulder presses, leg presses, barbell curls, close-grip bench presses, even calf raises.

The program starts with sets of 8 reps being done with a weight that is about 80% of your one-rep max (80% RM) on each of the three major exercises, or a weight that you find you can do for eight reps on the exercises that you don't test your one-rep max on.

Then after those first two weeks, the reps drop down in weeks three and four to 5 reps per set with a weight increase to about 85% RM. Then in the final two weeks the weight increases to 95% RM as reps drop down to only 2 per set. Then you retest your one rep max on all three exercises the week following this final week of training. Although the training program is a six-week plan, this will actually take you eight weeks. That's because the week before you start the program you will want to test your one-rep max on the bench press, squat and deadlift. Then the week after the program ends, you will retest your one-rep max on these lifts.

Getting stronger is not just about lifting heavier weight. Sure, that's a big part of it, but you also need to develop power.

The more power you have the better you can explode out of the bottom of a squat or bench press. And that starting power can make all the difference in lifting an extra 20 pounds on the bar or not. So in addition to the stepwise progression of lifting heavier weight for fewer reps, you will also spend one workout each week lifting fairly light weight for fewer reps. But the key is that you will be performing these reps as fast and as explosively as possible. This is the key to building the kind of power that will crossover to more strength. And when you combine heavy lifting with explosive power lifting, you have a deadly combination for building pure, raw strength.

Even if you're more interested in adding an extra inch or two to your biceps than adding 20-40 pounds on your bench press, that does not mean that this program has nothing to offer you.
Quite the contrary. It is true that lifting with a weight that allows you to complete about 8-12 reps is the best range for building muscle. However, you can't stick with 8-12 reps forever. After about 8 weeks or so of using this rep range your muscles will start to stagnate as they grow accustom to the workouts using the same weight and rep ranges. The workouts are no longer a challenge for them and they stop responding. This is why changing up your rep ranges and weights, as well as your entire program is a good idea. It's not just a good idea, it's the only idea that will keep you growing.

Are you ready for the growth of your muscles? Be a part of the MED training program by Jim Stoppani and get better nutrition and supplementation for your muscles.

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