Optimal Protein for Size & Strength

Finding the Optimal Protein Requirement for Muscular Size and Strength Quantity, Quality, and Timing Installment FOUR of the FIVE THAT WORK Series          Lanny Littlejohn, MD There is a general belief among resistance training athletes and bodybuilders seeking larger and stronger muscles that increased protein intake over that recommended for the general …

Read More

5 Reasons to use Creatine

5 reasons you should be using Creatine Part of the Five that Work Series Lanny Littlejohn, MD Bigger, Stronger, Leaner, Faster…… and smarter and healthier too? The Bottom Line Up Front: Creatine makes you Perform better physically (strength, power, and work performed) Increases muscle size Improves cognitive function (No, Really) Has a great track record …

Read More

DTS Basic Principle 4

The Dynamorphic Training System (DTS): A return to first principles        Basic Principle 4: Training Frequency and Macronutrient Ratio The next principle in training after the first three have been met is: workout frequency.  Muscle growth only occurs while we rest.  If we train intensely every day we will soon stop making progress.  …

Read More

Anabolic vs anticatabolic: the role of HMB

Bigger, Faster, Stronger- HMB Mechanisms of Muscle Growth:  HMB supplementation and how you can use it. BLUF (Bottom Line Up Front) HMB has Class A evidence supporting it’s use for gaining size and strength whereas the vast majority of sports supplements do not.   It has been twenty years since Nissen, et al first demonstrated …

Read More

DTS Basic Principle 1

The Dynamorphic Training System (DTS):  A return to first principles Basic Principle One: Exercise Form and Energy Equilibrium The first principle to learn in resistance training is a modification of a theory developed by the German anatomist and surgeon Julius Wolff (1836–1902) in the 19th century.   The original theory states that bone in a healthy …

Read More

Arete’ : The Quest for metaphysical excellence

What is Arete’? How would you describe the ideal human? What traits would this person possess? Think of your favorite heroes.  What are their most noble qualities?  What makes them heroic? Is the ideal the Olympic athlete, with a powerful body and remarkable athletic ability – and the years of calculated training endured to attain …

Read More

DTS: The need for principles of fitness

The Dynamorphic Training System (DTS): My own return to first principles “It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” -Socrates Principles form the basis of how you think and how you move. As with all the sciences, human anatomy and movement, physiology …

Read More

Arete: Virtues and Values

Virtues and Values      In the first installment of Areté, we discussed this concept’s origin in the ancient civilization of Greece, and its meaning: metaphysical excellence.  Now that you know what the concept describes, it is time to focus on how areté might be attained. For centuries humans have been divided by philosophers into …

Read More