Flex Thoughts

This Simple Amino Acid Could Be Your Bikini-Season Secret Weapon

Sun, 25 May 2025 22:50:05 GMT

Leucine: The Muscle-Preserving Hack Every Fit Body Needs This Bikini Season

The Simple Amino Acid That Could Be Your Secret Weapon for Bikini-Season Gains

If you're looking for a simple yet powerful way to preserve your hard-earned muscle—and keep that sculpted, shapely look heading into bikini season—look no further than leucine.

This essential branched-chain amino acid (BCAA) does more than just contribute to your daily protein intake. Leucine acts as a nutrient signal, playing a direct role in both stimulating muscle protein synthesis and reducing muscle protein breakdown. In simpler terms, it helps you build and preserve lean muscle—a major key to staying toned and fit.

How Leucine Works

Leucine works by activating the mTOR (mechanistic Target of Rapamycin) pathway, which is a central regulator of cell growth and muscle protein synthesis. When mTOR is activated, your body gets the message: it’s time to build muscle.

�� Research Backing the Science:

Drummond et al. (2009) showed that leucine directly stimulates muscle protein synthesis through activation of mTOR signaling in human skeletal muscle. Am J Physiol Endocrinol Metab, 296(4): E843–E848.
Crozier et al. (2005) demonstrated that leucine, even in the absence of other amino acids, can acutely activate protein synthesis in muscle. Am J Physiol Endocrinol Metab, 288(3): E514–E520.

The Between-Meals Anabolic Boost

One of leucine’s most practical uses is its ability to stimulate muscle protein synthesis between meals, especially during long gaps without food—like during a workday.

A study by Pasiakos et al. (2011) found that consuming extra leucine with meals enhanced the anabolic response in healthy adults. This means your body is more likely to build and maintain muscle even when you're not training. Am J Clin Nutr, 94(3): 809–818.

Just 2–3 grams of leucine between meals can provide a noticeable benefit—without needing a full protein shake or meal. For those on-the-go or managing calorie intake, this is a simple and effective hack.

Final Thoughts

Leucine isn’t just another supplement—it’s a signal to your body to hold onto muscle, boost recovery, and keep your physique looking strong and lean. As bikini season approaches, consider adding leucine between meals to support your fitness goals without extra calories or effort.

Small dose. Big results. Shapely silhouette.

Coach Chrissy Garcia-Nagaye

IFBB Pro

Overtraining, Age, Stress & Testosterone: A Dangerous Mix

greg@officialflexwheeler.com (Greg Nagaye) — Thu, 22 May 2025 22:41:22 GMT

You can’t out-train stress

Overtraining, Age, Stress & Testosterone: A Dangerous Mix

When we talk about overtraining, most people think it just means “working out too much.” But when compounded with age and chronic life stress, it can lead to a deeper issue—plummeting testosterone levels, especially if they're already on the low side.

Let me explain.

Stress is stress—your body doesn’t distinguish between emotional tension, lack of sleep, work deadlines, or even an intense workout. Even positive stress, like exercise, contributes to your overall stress load. If you're already dealing with the pressures of aging, family, and career, a poorly designed or overly intense training program can push your hormonal balance past its limit.

Research shows that chronic stress elevates cortisol, a hormone that directly suppresses testosterone production (Goswami et al., 2021). Over time, this can lead to symptoms like fatigue, mood swings, low libido, and poor recovery. Add age into the equation—where testosterone levels naturally decline by about 1% per year after age 30 (Harman et al., 2001)—and the margin for error becomes even slimmer.

To make matters worse, excessive endurance or high-volume training without proper recovery has been linked to reductions in free and total testosterone levels (Hackney, 2020). In other words, overtraining in the name of "fitness" can actually sabotage your results—and your health.

So what’s the solution?

Start with the foundation:

Control your stress: Incorporate mindfulness, deep breathing, or downtime into your routine.
Prioritize sleep: Aim for 7–9 quality hours per night. Sleep deprivation has been shown to significantly reduce testosterone production (Leproult & Van Cauter, 2011).
Fuel your body: Nutritional deficiencies, especially in zinc, vitamin D, and healthy fats, are known to impair testosterone synthesis (Pilz et al., 2011; Prasad, 2013).

From there, it gets more nuanced: your training program.

An intelligently designed workout plan balances intensity, volume, and recovery. It considers your current fitness level, age, stress profile, and goals. That’s where a quality coach makes all the difference. A skilled coach won’t just assign exercises—they'll help you navigate how hard to push, when to scale back, and how to make long-term progress without sacrificing your hormonal health.

Bottom line:
You can’t out-train stress, poor sleep, or suboptimal nutrition—and you definitely can’t out-train a hormone imbalance. Master the foundation. Then train smarter, not just harder.

Coach Greg Nagaye MS, CSCS

IFBB Pro

References:

Hackney, A. C. (2020). Testosterone and stress in humans: A review of the impact of acute and chronic stress on testosterone levels. Physiology & Behavior, 219, 112858. https://doi.org/10.1016/j.physbeh.2020.112858
Goswami, N., et al. (2021). Chronic stress and its effect on the HPA axis and testosterone: A clinical review. Journal of Clinical Endocrinology and Metabolism, 106(6), 1709–1717. https://doi.org/10.1210/clinem/dgab098

Are You Doing Too Much?

Wed, 21 May 2025 03:20:59 GMT

Are You Spending Too Much Time in the Gym? Here's Why Less Might Be More

Are You Spending Too Much Time in the Gym? Here's Why Less Might Be More

We’ve all heard it before: "No pain, no gain." But what if more time in the gym isn’t actually giving you better results?

If you're doing more than 10 working sets per body part per week, you might be overdoing it—at least according to several recent studies in exercise science.

Now, let’s be clear: this advice is for the average gym-goer—people who want to look and feel good, stay lean, and maybe get beach-ready. It doesn’t include warm-up sets, and it doesn’t apply to those enhancing performance with PEDs. For natural lifters, quality beats quantity, and more isn’t always better.

�� What the Research Says

Schoenfeld et al. (2019) – A meta-analysis published in Journal of Sports Sciences found that 10+ weekly sets per muscle group can increase hypertrophy, but results plateau beyond that, and returns diminish. The sweet spot appears to be 10–20 quality working sets, depending on training experience and recovery ability.
Baz-Valle et al. (2022) – This study, published in Journal of Strength and Conditioning Research, compared low (6 sets), moderate (12 sets), and high (18 sets) weekly training volumes for hypertrophy. The 12-set group saw the most efficient gains. Interestingly, the 18-set group didn’t experience significantly more growth, despite the increased time and fatigue.
Ogasawara et al. (2013) – In a study on training frequency and volume (European Journal of Applied Physiology), researchers found that less frequent, lower-volume training (yet still consistent) produced similar gains to higher volume routines when intensity was matched.

Why 10 Working Sets Might Be Enough

Training volume is one of the key drivers of hypertrophy, but like anything else, there's a tipping point. After about 10–12 high-effort working sets per muscle group per week, your ability to recover and grow from additional volume often drops off. Going beyond that might actually:

Increase fatigue without stimulating more growth
Impair recovery
Lead to joint strain or chronic overuse injuries
Disrupt sleep and energy levels

And let’s not forget: more time in the gym = less time for recovery, which is where muscle growth actually happens.

Coach Flex

Fish Oil, Vitamin D, and Home Workouts: The Anti-Aging Secret We’ve Overlooked

Sun, 18 May 2025 16:11:48 GMT

The Simple Trio That Slows Aging: What the Biscoff-Ferarri Study Reveals

Could Slowing Down Aging Be This Simple? The Biscoff-Ferarri Study Thinks So

In the ever-evolving world of longevity science, the Biscoff-Ferarri study has made waves with a surprisingly simple discovery: adding fish oil, vitamin D, and exercise to your daily routine could significantly slow down the aging process.

Here’s what they did. Researchers took several groups of older adults and assigned each a specific lifestyle intervention: one group took vitamin D, another took fish oil, a third group engaged in regular bodyweight exercises at home, and a final group did all three.

The results? Every group saw measurable decreases in their biological age over several years—changes that were confirmed at the cellular level. The most striking effects were seen in the group that combined all three interventions, suggesting a synergistic impact.

But here’s the kicker: participants were only given RDA (Recommended Daily Allowance) levels of vitamin D and fish oil, and the exercise routines were simple, requiring no equipment—just basic bodyweight movements performed at home.

Think about that for a second. If just the minimum daily doses and simple movement could dial back the biological clock, imagine what might be possible with therapeutic levels of these nutrients and a professionally designed exercise program.

This study reinforces a powerful truth: longevity doesn't necessarily require extreme measures. It starts with consistency in the basics. But it also opens the door to a much deeper conversation about how optimizing these three factors—nutrition, supplementation, and intelligent movement—might dramatically enhance quality of life as we age.

If you're looking for a low-barrier, high-impact way to invest in your future self, the science is starting to align with what many health professionals have been saying all along: move daily, nourish intentionally, and don’t underestimate the power of foundational wellness habits.

Start small. Think big. Age slow.

Coach Flex

Tariffs Are Taxing Your Gains—Whether You Like It or Not

greg@officialflexwheeler.com (Greg Nagaye) — Thu, 15 May 2025 19:16:20 GMT

How Tariffs Are Quietly Raising the Cost of Fitness

Why Tariffs Are Messing With Your Gains (Yes, Even If You Hate Politics)

It doesn't matter if you're pro-Trump, anti-Trump, or couldn’t care less about politics—when it comes to tariffs, one thing is crystal clear: you’re going to pay more. And not just for gas or groceries. We're talking about your gym membership, your supplements, and even the electricity powering your workouts.

Let’s break it down.

Tariffs Don’t Just Hit "Countries"—They Hit You

Some people still think tariffs are something foreign countries pay. But here's the truth: businesses pass those added costs right down the chain—straight to you and me, the consumers. Tariffs are just a sneaky tax on our everyday lives.

Your Gym Is Feeling the Heat

If you lift, train, or even just hit the treadmill a few times a week, you’re already part of this equation. Gym owners are facing increased costs for equipment, cleaning supplies, utilities, and even routine maintenance—most of which involve imported goods or services.

That $39/month membership? Don’t be surprised if it ticks up to $49 soon. It’s not because your gym suddenly got greedy. It’s because operating costs are rising fast, and tariffs are one of the culprits.

Supplements? Yeah, They’re Going Up Too

Let’s be real—almost none of your favorite supplement brands actually manufacture their products in the U.S. It’s just too expensive. The ingredients, packaging, even the machinery—it’s all imported.

So what happens when tariffs kick in? You’re looking at an extra 10–25% on your protein powders, creatine, BCAAs, pre-workouts, and everything else in your stack. Suddenly, chasing those gains comes with a heftier price tag.

Energy Costs Could Spike (Especially in the Northeast)

If you're in the Northeastern U.S., your electricity might come from Canada, particularly Ontario. With trade tensions heating up, even that cross-border energy is no longer safe from economic crossfire. You could see those rates climb, especially during peak demand seasons—meaning your gym’s electric bill goes up, and again, so does your membership cost.

And Don’t Count on Prices Coming Back Down

Let’s get one thing straight: even if tariffs are lifted, most companies won’t suddenly drop prices. Why would they? Once consumers are used to paying more, corporations are happy to let that margin ride. In other words, corporate greed doesn’t reverse itself just because the economy does.

The Bottom Line

Politics might seem like something that lives on cable news and Twitter. But economic policy—especially tariffs—hits you right where it hurts: your wallet, your gym routine, and your gains.

Whether you love Trump, hate him, or are totally indifferent, this isn’t about sides. It’s about being aware. Because the next time you feel sticker shock on your whey protein, you’ll know it wasn’t just inflation—it was policy.

Coach Greg Nagaye MS, CSCS

IFBB Pro

Fish Oil to Burn 10% More Fat

Wed, 14 May 2025 03:34:38 GMT

Get Bikini Ready!

Burn More Fat All Day Long? A New Study Says Fish Oil Might Be the Key

If you're looking for a simple yet effective way to rev up your metabolism and burn more fat—without changing your entire routine—a recent study may have just delivered the answer.

Researchers have found that adding fish oil to your daily supplement stack can increase resting energy expenditure (REE) by more than 10%. That means your body could be torching significantly more calories—primarily from fat—even while you're at rest.

The Research Behind It

A 2021 study led by Sara Moradi, published in the European Journal of Clinical Nutrition, found that participants who supplemented with omega-3 fatty acids for 12 weeks experienced a significant increase in REE—over 10% compared to baseline levels. The researchers also observed improvements in fat oxidation, meaning more of the calories burned were coming directly from fat stores.

These findings suggest that omega-3s not only support overall metabolic health but may actively enhance your body's ability to burn fat around the clock.

What This Means for You

Resting energy expenditure refers to the calories your body burns just to keep you alive—breathing, circulating blood, and maintaining essential functions. Increasing REE means you're essentially turning up your metabolic "idle speed."

A 10% boost might not sound like a lot at first, but consider this:

If your body normally burns 1,800 calories a day at rest, a 10% increase adds 180 extra calories burned per day—without you doing anything differently.
Over the course of a week, that’s over 1,200 extra calories, primarily from fat stores.
Pair that with your usual workouts, and now you're stacking results. Faster fat loss, leaner muscle definition, and more energy to boot.

Why Fish Oil?

Fish oil is rich in omega-3 fatty acids—especially EPA and DHA—which have long been praised for heart health, anti-inflammatory benefits, and brain function. But this new research adds another layer of value: metabolic support.

Omega-3s may enhance fat oxidation and improve mitochondrial function, which could explain the increased energy expenditure. Plus, they support healthy insulin sensitivity, helping your body use energy more efficiently.

Just in Time for Summer

Whether you're dialing in your diet, training harder, or simply trying to shed that last layer before bikini season, adding a high-quality fish oil supplement might give you the metabolic edge you've been looking for.

Final Tips

Look for fish oil supplements with high concentrations of EPA and DHA (at least 1,000 mg combined per serving).
Choose molecularly distilled options to avoid heavy metal contamination.
Consistency is key—take it daily, ideally with meals to maximize absorption.

If you're already working out and eating clean, this one small addition could help you burn fat around the clock—no extra effort required.

Better results with less effort? That’s what we call a summer win.

Coach Chrissy Garcia-Nagaye

IFBB Pro

Reference:
Moradi, S., et al. (2021). Omega-3 fatty acid supplementation increases resting energy expenditure and fat oxidation in healthy adults: A randomized controlled trial. European Journal of Clinical Nutrition. https://doi.org/10.1038/s41430-021-00953-w

Lift Weights to Live Longer and Better

Sun, 11 May 2025 17:18:49 GMT

If I Haven’t Convinced You to Start Lifting Weights Yet, This Might Do It

If I Haven’t Convinced You to Start Lifting Weights Yet, This Might Do It

Let’s be real — I’ve spent plenty of time preaching about the benefits of strength training. But if you’re still on the fence, maybe this will tip the scale: current studies are revealing a startling connection between strength loss and an increased risk of all-cause mortality as we age.

That's right. It’s not just about looking good or being able to carry your groceries — it’s about living longer and living better.

Recent research has shown that declines in muscular strength are directly correlated with higher rates of disease, disability, and death ( Li et al., 2018 ). Meanwhile, individuals who maintain or improve strength into older age not only survive longer but enjoy a much higher quality of life.

Even more compelling? It's not just strength in general — leg strength specifically is proving to be a major player. Studies like the one published in the Journal of Gerontology found that lower extremity strength (think squats, deadlifts, lunges) had a much stronger association with independence and longevity than upper body strength alone ( Mian et al., 2007 ).

That means Coach Greg and his borderline love affair with squats and deadlifts might not have been just meathead enthusiasm after all — he was onto something crucial.

This is exactly why the foundation of every program we design will always include the squat and its many variations. Front squats, goblet squats, split squats, box squats — you name it. Squats develop the powerhouse muscles of your body: your glutes, hamstrings, quads, and your core. These aren’t just "gym muscles" — they’re what keep you stable, strong, and functional as you move through life.

Deadlifts? Same story. They're not just about lifting heavy things — they teach you how to hinge, how to brace, and how to move safely and powerfully through your hips. Skills that, frankly, you’re going to want on your side whether you’re 35, 55, or 85.

Strength training — especially building lower body strength — is rapidly becoming one of the most important things you can do for your long-term health. It’s medicine for your muscles, your joints, and your heart.

So if you’ve been waiting for a sign to start lifting, this is it.

Because it's not just about adding years to your life — it's about adding life to your years.

Flex Wheeler

SEX Hormones as We Age...LADIES!!!

Thu, 08 May 2025 17:47:45 GMT

Hormone Balance as We Age: What You Need to Know (Especially About Testosterone)

Hormone Balance as We Age: What You Need to Know (Especially About Testosterone)

We all know that hormone changes as we age — especially during and after menopause — can wreak havoc on our bodies and lives. Hot flashes are just the tip of the iceberg. Beyond that, many of us face frustrating issues like low energy levels, reduced muscle mass (what we often call "losing tone"), declining bone density, and a big drop in sex drive.

And it's not just about estrogen.
Testosterone — yes, even for women — plays a massive role in how we feel, function, and thrive as we age. In fact, emerging research suggests that testosterone may be even more critical than estrogen for maintaining overall health and vitality in our later years.

The good news? There's promising evidence showing that some simple, over-the-counter supplements can help support natural testosterone

production and improve hormone balance. Here's what the science is saying:

Zinc: This essential mineral has been shown to play a crucial role in regulating testosterone levels. A 1996 study published in Nutrition found that zinc deficiency can significantly reduce testosterone concentrations, and supplementation can reverse this effect in both younger and older men (Prasad et al., 1996).
Magnesium: Magnesium not only supports hundreds of biochemical reactions in the body, but it’s also linked to higher levels of free testosterone. Research from Biological Trace Element Research (Cinar et al., 2011) demonstrated that magnesium supplementation led to an increase in free and total testosterone in both sedentary and athletic men.
Vitamin D: Often called the "sunshine vitamin," Vitamin D acts more like a hormone in the body. A 2011 study published in Hormone and Metabolic Research showed that participants who supplemented with Vitamin D experienced a significant increase in total testosterone levels compared to a placebo group (Pilz et al., 2011).
Longjack (Eurycoma longifolia, also known as Tongkat Ali): This traditional Southeast Asian herb has been gaining attention in modern science. A 2012 study in Evidence-Based Complementary and Alternative Medicine found that supplementation with Longjack improved free testosterone levels and reduced SHBG (Sex Hormone-Binding Globulin), the protein that binds testosterone and makes it inactive (Tambi & Imran, 2012). Lowering SHBG levels means more free, bioavailable testosterone — the kind that really matters for how we feel.

Why Is Free Testosterone Important?
While "total testosterone" often gets measured in lab tests, free testosterone is what actually exerts the hormone’s effects on our tissues — influencing everything from energy and mood to libido, muscle strength, and even bone density.

The Bottom Line:
Hormone balance after menopause is complex and challenging, but it’s not hopeless. Supporting your body with targeted nutrients like zinc, magnesium, Vitamin D, and Longjack can make a real difference. These supplements, along with smart lifestyle choices like strength training, stress management, and quality sleep, may help you reclaim the vitality you deserve.

Coach Chrissy Garcia-Nagaye

IFBB Pro

References:

Prasad, A. S., Mantzoros, C. S., Beck, F. W. J., Hess, J. W., & Brewer, G. J. (1996). Zinc status and serum testosterone levels of healthy adults. Nutrition, 12(5), 344-348.
Cinar, V., Polat, Y., Baltaci, A. K., & Mogulkoc, R. (2011). Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biological Trace Element Research, 140(1), 18-23.
Pilz, S., Frisch, S., Koertke, H., et al. (2011). Effect of Vitamin D supplementation on testosterone levels in men. Hormone and Metabolic Research, 43(3), 223-225.
Tambi, M. I. B. M., & Imran, M. K. (2012). Eurycoma longifolia Jack in managing idiopathic male infertility. Evidence-Based Complementary and Alternative Medicine, 2012, 429268.

Add This Between Meals

greg@officialflexwheeler.com (Greg Nagaye) — Mon, 05 May 2025 14:41:49 GMT

How to Boost Muscle Growth Between Meals: The Power of Leucine

When it comes to building muscle, most people focus only on what happens during their workouts or immediately after. But a great strategy to both preserve and promote muscle growth is to optimize what you’re doing between meals — and adding leucine to your supplement regimen can be a real game-changer.

Leucine, a branched-chain amino acid (BCAA), plays a crucial role in muscle health. It's known for two major benefits:

Reducing muscle protein breakdown
Stimulating muscle protein synthesis

Leucine acts as a key signal to the body, activating the mTOR pathway (mechanistic Target of Rapamycin), which is the primary driver of muscle protein synthesis (MPS). Simply put, without sufficient leucine, your body struggles to switch on the "build muscle" signal effectively.

Research supports this. Studies have shown that leucine supplementation can independently stimulate MPS even without a full meal. A 2006 study published in the American Journal of Physiology demonstrated that leucine ingestion alone could stimulate muscle protein synthesis comparably to a full meal containing all essential amino acids (1).

In another study from 2012 published in Nutrition & Metabolism, researchers found that small doses of leucine taken between meals could maintain a higher anabolic (muscle-building) environment throughout the day (2). This approach helps prevent the typical "muscle protein breakdown" that can happen during long gaps between meals.

How to Use Leucine Between Meals

It doesn’t take much. Just 2–3 grams of leucine between meals is enough to trigger the anabolic response. You can mix it into a small drink or even take it as a capsule form if you prefer.

Keep in mind:

It’s most effective when taken between meals, not just with meals.
Leucine can be taken alone or combined with other essential amino acids for even better results.

Final Thought

If you're serious about maximizing your muscle gains or preserving hard-earned muscle during dieting phases, adding leucine between meals is a simple, science-backed strategy that can make a noticeable difference.

Small tweaks like this can separate good results from great results.

References:

Crozier, S. J., Kimball, S. R., Emmert, S. W., Anthony, J. C., & Jefferson, L. S. (2005). Oral leucine administration stimulates protein synthesis in rat skeletal muscle. American Journal of Physiology-Endocrinology and Metabolism, 288(3), E514–E520. https://doi.org/10.1152/ajpendo.00320.2004
Pasiakos, S. M., McClung, H. L., McClung, J. P., Margolis, L. M., Andersen, N. E., Sauter, E. R., & Young, A. J. (2012). Leucine-enriched essential amino acid supplementation during moderate steady state exercise enhances postexercise muscle protein synthesis. Nutrition & Metabolism, 9, 47. https://doi.org/10.1186/1743-7075-9-47

The Importance of Health Coverage

Mon, 28 Apr 2025 19:48:54 GMT

The Importance of Having — and Using — Your Health Insurance

The Importance of Having — and Using — Your Health Insurance

I cannot stress enough how important it is not just to have health insurance, but to actually use it to its fullest. This becomes even more critical as we get older.

Regular checkups, blood work, and preventative screenings are essential. Catching potential issues early can make all the difference — prevention is always better than treatment. It's easy to think we’re fine and put off those appointments, but consistent monitoring is key to staying healthy for the long haul.

And for those of us who live active lifestyles, having that safety net in place is absolutely essential. Injuries, unexpected health issues — they happen, even to the strongest and most careful among us. Speaking from personal experience, I truly don’t know what I would have done after my various injuries and health challenges without solid health coverage. It allowed me to focus on healing, not worrying about the "what-ifs" or the "how much."

Health insurance is more than just a card in your wallet. It's peace of mind, it’s access to early detection, and it’s a major tool for longevity — especially for those of us who push our limits every day.

Don’t just carry it. Use it. Your future self will thank you.

Flex

Beware What Your Favorite is Doing

Fri, 25 Apr 2025 17:39:45 GMT

Don’t Copy Your Favorite Athlete’s Training Plan — Especially When It Comes to Making Weight

Don’t Copy Your Favorite Athlete’s Training Plan — Especially When It Comes to Making Weight

I get asked all the time how I stay in shape, how I drop fat, and especially how I cut weight for a fight. And look, I get it — people see what athletes do and assume that’s the blueprint for fitness. But let me be clear about something:

Making weight for a fight is not healthy.
It’s not sustainable.
And it’s definitely not something you should model your own fitness journey after.

When I cut weight for a fight, it’s not about looking good or being healthy — it’s about winning. That’s it. I’ll drop a ton of weight in a short time, then gain it all back within a week. And guess what? That’s normal for many athletes who compete in weight-class sports.

It’s performance-driven, not health-driven.

So when you see your favorite athlete doing some crazy training, sauna sessions, or crash dieting before a big event, remember: they’re not doing that for lifelong health. They’re doing it to meet the demands of their sport.

Now, that doesn’t mean you can’t take anything from athletes you admire. In fact, there’s one thing I highly recommend you do take — something I’ve done myself:

Get yourself a great coach.

The right coach will help you find a plan that actually works for you — your body, your goals, your lifestyle. Not just something ripped out of an elite athlete’s playbook that was never meant for general fitness in the first place.

Train smart. Train for your goals. And respect the difference between training for performance and training for health.

Neely Nagaye

Undefeated Muay Thai Fighter (4-0)

American Kickboxing Academy

How Much Protein for That Beach Body?

Wed, 23 Apr 2025 18:35:38 GMT

More Protein? To Keep the Muscle You Have—and Lose Fat?

More Protein? To Keep the Muscle You Have—and Lose Fat?

That’s what the research is telling us. For years, we’ve followed the standard Recommended Dietary Allowance (RDA) for protein, which sits at about 0.8 grams per kilogram of body weight. But recent studies are turning that guideline on its head—especially if your goals include holding onto lean muscle and dropping fat.

Several studies have looked at what happens when you significantly increase your protein intake—sometimes all the way up to 200 grams per day. Yeah, I know, that’s a big number. But the results? Pretty eye-opening.

Take this one study published in The FASEB Journal (Antonio et al., 2014), for example. Researchers had participants add extra protein to their diets without changing anything else—not their training routines, not even their total calorie intake. Some of them were taking in up to 4.4 grams of protein per kilogram of body weight (that’s about 2 grams per pound!). Guess what? They didn't gain fat. In fact, many gained lean muscle mass—even without working out.

Let that sink in for a second: no training, just more protein, and still gaining muscle.

Now imagine what you could do with a solid training plan and that kind of protein intake heading into summer. More muscle, less fat, and a faster metabolism? Sounds like a win.

Another meta-analysis from the Journal of the International Society of Sports Nutrition (Morton et al., 2018) showed that higher protein diets consistently outperform standard ones when it comes to fat loss and muscle retention—especially during a calorie deficit. So yes, if you’re trying to lean out without losing muscle, protein needs to be your best friend.

So what’s the play?

Set your sights higher: Instead of aiming for the bare minimum, try working up to 1.6–2.2 grams of protein per kilogram of body weight (or 0.7–1 gram per pound).
Use protein powder smartly: It’s a tool, not a magic pill. But it can help you hit those daily goals when appetite or schedule gets in the way.
Train with intent: Add that protein and commit to a progressive resistance training plan. Your body will know what to do.

Coach Chrissy Garcia-Nagaye

IFBB Pro

References:

Antonio J, Ellerbroek A, Silver T, Vargas L, Tamayo A, Buehn R, Peacock CA. (2014). A high protein diet has no harmful effects: a one-year crossover study in resistance-trained males. J Int Soc Sports Nutr, 11(1), 37. https://doi.org/10.1186/s12970-014-0037-2
Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength in healthy adults. Br J Sports Med, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608

Perfect Reps for Growth

Mon, 21 Apr 2025 18:56:28 GMT

What’s the Perfect Rep Range for Muscle Growth?

What’s the Perfect Rep Range for Muscle Growth?

Let’s clear the air: there is no one-size-fits-all rep range for hypertrophy—no matter what your favorite social media “expert” might say.

I’ve seen everything from people swearing by nothing over 4–6 reps, to others pumping out endless high-rep sets. But here’s what the research actually tells us: muscle growth can be stimulated with anywhere from 5 to 30 reps per set.

�� Backed by Science:

✅ Schoenfeld et al. (2014) found similar hypertrophy responses between low-load (30% 1RM) and high-load (80% 1RM) training, as long as sets were taken to failure.
Source: Schoenfeld BJ et al., 2014, Journal of Strength and Conditioning Research

✅ Morton et al. (2016) confirmed that hypertrophy and strength gains can occur equally in low- and high-load training when volume is equated and effort is high.
Source: Morton RW et al., 2016, Journal of Applied Physiology

1. Tempo & Rep Count Affect Time

Tempo itself may not drastically affect hypertrophy—but it will impact your session length and how you manage fatigue.

✅ Schoenfeld et al. (2015) found that very slow tempos may actually reduce hypertrophic outcomes compared to traditional tempos.
Source: Schoenfeld BJ et al., 2015, Journal of Sports Science and Medicine

2. Higher Reps = More Time, Lower Reps = More Risk

Going high-rep means longer sets, more fatigue, and greater session duration. Low-rep, high-load training introduces more joint and connective tissue stress and generally requires more sets for optimal hypertrophy.

✅ Schoenfeld et al. (2017) noted that higher-load training (e.g. 3–5 reps) may require additional sets to match the volume of moderate-load training (8–12 reps).
Source: Schoenfeld BJ et al., 2017, Sports Medicine

3. Choose What Suits You

If your goal is hypertrophy, not powerlifting, then choosing the most sustainable and safest rep range for your body and schedule is key.

✅ Schoenfeld & Grgic (2018) suggest individual preference and adherence are critical for long-term hypertrophy success.
Source: Schoenfeld BJ & Grgic J, 2018, Strength and Conditioning Journal

4. Train Hard, Leave a Couple Reps in the Tank

Training to failure isn’t always necessary—but you should be pushing close to it.

✅ Helms et al. (2018) recommend leaving 1–3 reps in reserve to optimize training volume and reduce injury risk while still driving adaptation.
Source: Helms ER et al., 2018, Sports (Basel)

�� Bottom line:

There is no magic rep range. Science shows you can build muscle with low, moderate, or high reps—as long as you train with intent, effort, and consistency. Obviously, we can help with that!

Want help tailoring your training to your goals and recovery? Drop a comment or reach out—happy to help! ��

Coach Greg Nagaye MS, CSCS

IFBB Pro

Strength Is Key as You Age!

Fri, 18 Apr 2025 18:18:48 GMT

Muscle and Longevity: Why Strength Is the Cornerstone of a Long, High-Quality Life

Muscle and Longevity: Why Strength Is the Cornerstone of a Long, High-Quality Life

As I get older, I find myself diving deeper into longevity studies—not just the length of life, but the quality of it. It’s one thing to live a long life, but quite another to live it well: mobile, independent, and thriving. The more I read, the more one truth stands out above the rest—muscular strength is one of the most powerful predictors of both how long we live and how well we live.

This isn’t just gym bro talk. It’s backed by science.

Strength = Longevity

A 2018 study published in BMJ found that higher handgrip strength was significantly associated with a reduced risk of all-cause mortality, cardiovascular disease, and even cancer. Handgrip strength may seem like a small thing, but it's a solid proxy for overall muscle strength in large population studies.

In another long-term study from The Lancet, researchers followed over 140,000 individuals across 17 countries and found that low muscular strength was independently associated with premature mortality and cardiovascular events—even after adjusting for age, physical activity, and other health markers.

In simple terms: the stronger you are, the longer—and better—you’re likely to live.

Strength = Quality of Life

Beyond just living longer, strength influences the quality of those extra years. Sarcopenia, the age-related loss of muscle mass and strength, is a major contributor to falls, fractures, and loss of independence in older adults. Preventing or reversing this through resistance training can be a game changer.

A meta-analysis in the Journal of the American Medical Directors Association showed that resistance training improves not only muscle strength, but also functional mobility, cognitive performance, and even mood in older adults.

What This Means for You

If you're building an exercise program and your primary goal is living a longer, better life, then strength training shouldn't just be included—it should be the foundation.

This doesn’t mean you need to train like a powerlifter. It means incorporating regular, progressive resistance training into your life in a way that builds and maintains muscle mass, joint integrity, and functional strength.

Think:

Compound movements like squats, deadlifts, and rows
Bodyweight exercises like push-ups, pull-ups, and lunges

Final Thoughts

We often think of longevity in terms of diet, sleep, and stress—all of which are crucial. But muscular strength is emerging as one of the most controllable, measurable, and impactful predictors of how long and how well we live.

So if you're planning your week, your training, or even your future—make strength a priority. It's not just about aesthetics or performance anymore. It's about building a body that will carry you powerfully into the years ahead.

Coach Flex

Referenced Studies

Celis-Morales, C.A., et al. (2018). Associations of grip strength with cardiovascular, respiratory, and cancer outcomes and all cause mortality: prospective cohort study of half a million UK Biobank participants. BMJ, 361:k1651.
Leong, D.P., et al. (2015). Prognostic value of grip strength: findings from the Prospective Urban Rural Epidemiology (PURE) study. The Lancet, 386(9990), 266–273.
Liu, C.J., & Latham, N.K. (2017). Progressive resistance strength training for improving physical function in older adults. Journal of the American Medical Directors Association, 18(5), 452.e1–452.e16.

Vitamin D and Your Testosterone

Wed, 16 Apr 2025 20:58:23 GMT

Vitamin D and Testosterone: A Crucial Connection Backed by New Research

Vitamin D and Testosterone: A Crucial Connection Backed by New Research

New research is continuing to highlight the importance of vitamin D—not just for bone health or immune function, but also for hormone regulation, specifically testosterone metabolism. Several studies now suggest a strong relationship between vitamin D levels and testosterone production, with even seasonal changes in sunlight exposure playing a role.

One study involving U.S. male soldiers and veterans found that men with the lowest vitamin D levels also had significantly lower testosterone levels. ("Association Between Vitamin D and Testosterone Levels in US Male Soldiers and Veterans") Another study of professional soccer players noted an increase in both vitamin D and testosterone concentrations after 10 days of sun exposure followed by six weeks of vitamin D supplementation. ("Effect of Vitamin D Supplementation on Testosterone Levels in Professional Soccer Players")

While these findings are promising, not all studies show a consistent link. Some researchers found no significant correlation between vitamin D and testosterone levels. ("The Relationship Between Vitamin D and Testosterone in Men: A Systematic Review") These mixed outcomes underscore the need for continued research, but they also point to the potential for a meaningful connection in certain populations or contexts.

Interestingly, vitamin D levels tend to fluctuate with the seasons, due to varying levels of sun exposure throughout the year. ("Seasonal Variation in Vitamin D Status and Its Effect on Health") However, not all studies show a corresponding seasonal shift in testosterone levels. ("Testosterone Levels in Men Do Not Follow Seasonal Patterns Despite Changes in Vitamin D") This suggests that while vitamin D can be influenced by environmental factors, the hormonal effects may be more complex and mediated by other variables.

Vitamin D deficiency is widespread in the U.S. population. Current estimates suggest that around 24% of Americans have vitamin D levels considered insufficient, and rates are even higher among certain groups, such as nursing home residents and hospitalized individuals. ("Vitamin D Deficiency in the U.S. Population", "Vitamin D Status in Hospitalized Patients")

With this in mind, adding a high-quality vitamin D supplement to your daily regimen could be a smart move—not only to support testosterone production but also to enhance overall health and wellness. Still, it’s important to consult with your healthcare provider before starting any supplementation to determine what's best for your individual needs.

Coach Scott K

Build Those Summer Bikini Legs

Mon, 14 Apr 2025 19:18:50 GMT

Don’t Skip This Step on Your Way to Shapely Summer Legs

Don’t Skip This Step on Your Way to Shapely Summer Legs

We all want those nice, shapely legs for bikini season, right? So I’m pretty sure a lot of us ladies are going to be hitting our squats, deadlifts, lunges, and hip thrusts hard over the next couple of months to get ready. Nothing wrong with that—those are the big-hitters when it comes to building strong, sculpted legs and glutes.

But here’s the thing a lot of people miss—especially those of us who love our heels:
If you’re not paying attention to your lower body mobility—particularly your ankle mobility—you might be leaving gains on the table and even setting yourself up for injury.

Why Ankle Mobility Matters

Ankles are the foundation of pretty much every lower-body movement we do in the gym. If you lack ankle mobility, it can throw off your squat depth, shift your weight in the wrong direction, and mess with your force production. Poor dorsiflexion (that’s the ability to pull your toes up toward your shin) limits range of motion, which means you can’t get low in your squats or maintain the right angle during lunges and thrusts. Not to mention, it puts extra stress on your knees and hips.

Wearing heels regularly? Then you might be at an even bigger disadvantage. Heels shorten the calf muscles and the Achilles tendon over time, making ankle stiffness worse.

What to Do About It

1. Soft Tissue Work:
Get in there and work on those calves. Whether it’s with a massage therapist, or DIY-style with a lacrosse ball or a firm roller—do it regularly. (And no, I’m not talking about those soft foam rollers. It should hurt.) You’re trying to release deep tissue tension and improve circulation, not just gently rub the surface.

2. Ankle Mobility Drills:
Incorporate exercises like ankle rocks, banded joint mobilizations, and wall dorsiflexion drills into your warm-ups. It doesn’t take long—5 to 10 minutes a few times a week can make a massive difference.

3. Stretch with Intention:
Don’t just go through the motions. Stretch your calves (both the gastrocnemius and the soleus), your Achilles, and even your feet. Yes, your feet matter too. Your entire kinetic chain starts down there.

Bottom Line

If you’re going hard in the gym to build strong, sexy legs this season, make sure your ankles are on board. It might not be the most glamorous part of your workout routine, but trust me—it can make all the difference in how your lifts feel, how your physique shapes up, and how resilient your body stays. Mobility isn’t optional; it’s foundational.

Let’s build legs that look great and move great, too. ��

Coach Chrissy Garcia-Nagaye

IFBB Pro

Training for Sports Performance

Fri, 11 Apr 2025 19:36:15 GMT

Strength Training for Sports Performance: Simplicity Over Complexity

Strength Training for Sports Performance: Simplicity Over Complexity

When it comes to strength training for sports performance—especially in a combat sport like boxing or kickboxing—there’s a tendency to overcomplicate things. Fancy programs and gimmicky equipment flood social media, but the truth is this: strength training for fighters is fairly simplistic.

I’ve become known for my strength inside the gym and the ring, and the foundation of that strength was built on the basics. My program was kept brutally simple:

Squat
Deadlift
Standing Shoulder Press

These three movements laid the groundwork. We later supplemented them with the bench press, and eventually began integrating Olympic weightlifting movements. But even those—snatches, cleans, jerks—can be broken down into variations of the base lifts. Their explosive nature aligned perfectly with our goal: to develop raw power, athletic explosiveness, and body resilience.

Strength + Force Absorption

The objective of this program wasn’t just to lift heavy—it was to train my body to produce maximum force, and just as importantly, to absorb and redirect force. That means being able to handle what an opponent throws at me and staying strong in an environment that’s designed to break you down. Research backs this up: eccentric strength and isometric control—both trained through heavy compound lifts—are key in mitigating injury and enhancing performance in combat sports [NSCA Journal, 2019].

The Myth of “Boxing Conditioning Workouts”

Conditioning is a hot topic. Everyone wants to know the secret to elite-level fight endurance. Here's the truth:
The only thing that truly conditions you for boxing or kickboxing—is boxing or kickboxing.

Sure, general conditioning has its place. Sled pushes, roadwork, intervals—they help build your engine. But sport-specific conditioning comes from drilling, sparring, and skill work. You don’t get better at reacting to punches by running sprints. You get better by getting punched, spar some rounds.

As noted in multiple studies, including a 2021 review published in the Journal of Strength and Conditioning Research, sport-specific training outperforms generalized conditioning when it comes to improving actual in-competition performance.

Wrap-Up

Keep it simple. Get strong with the basics. Develop explosiveness with weightlifting variations. Condition through your sport. That’s it.

If you’re a combat athlete or coach, don’t overthink it—master the fundamentals and stay consistent.

Neely Nagaye

Undefeated Muay Thai Fighter (4-0)

American Kickboxing Academy

Best Rep Range for Muscle Growth

greg@officialflexwheeler.com (Greg Nagaye) — Wed, 09 Apr 2025 17:31:35 GMT

Reps, Sets, and the Beach-Ready Physique: Cutting Through the Noise

Reps, Sets, and the Beach-Ready Physique: Cutting Through the Noise

When it comes to program design, getting the most optimal reps and sets can quite literally make or break your results. And let’s be honest—there’s a ton of noise out there. Opinions fly around like dumbbells in a crowded gym. But this week, we’re here to cut through the confusion.

Today, I’m dialing in on the physique development side of things—specifically for those of you who just want to look and feel a little more confident this summer, whether it’s by the pool, on the beach, or rocking that tank top at the BBQ.

First off—no one has the “perfect” answer for everyone. It’s not about the magic number of sets or the one rep scheme to rule them all. What works for your friend might not work for you, and what worked for you last year might not hit the same this time around.

Here’s what we do know, backed by research:

�� Muscle can be built with as few as 5 reps per set or as many as 30—as long as you're training close to failure (Schoenfeld et al., 2015). That means stopping a set when you’ve only got 1–2 reps left in the tank (called “reps in reserve”).

�� Anything under 5 reps? Great for building strength, but not ideal for hypertrophy.

�� More than 30 reps? You’re mostly building endurance—not that full, dense look we’re after for physique development.

What matters most is EFFORT and intention. You want to challenge the muscle, not just go through the motions. The set should feel hard. Like really hard—especially in those final few reps.

And don’t sleep on the eccentric stretch (that’s the lowering phase of a lift). Research shows that emphasizing the eccentric part of the rep can drive serious muscle growth by creating more mechanical tension on the fibers (Wackerhage et al., 2019).

One last thing before you go rearranging your workout plan...

�� There is no such thing as “toning.” That’s a marketing buzzword. If you want to look more defined, it means building muscle and lowering body fat. Period. You can't tone what isn’t there.

So whether you’re running 3x10 or playing with some 4x15 sets, or even 5x5, the key is training smart, staying consistent, and pushing with purpose.

Next time, we’ll dive into how to set up your week for power and sports performance, but for now—keep chasing that confident version of you.

Coach Greg Nagaye MS, CSCS

IFBB Pro

You Don't Need to Make it Your Life

Mon, 07 Apr 2025 19:59:33 GMT

Stop Overloading Your Schedule — You Don't Need Daily Workouts to Look and Feel Better

Stop Overloading Your Schedule — You Don't Need Daily Workouts to Look and Feel Better

If you're like 95% of us, you're not trying to step on a bodybuilding stage or become a pro athlete. You just want to look better, feel better, and live a healthier, stronger life. And here’s some good news: you don’t need to work out every day to make that happen.

The truth is, most people overestimate how much time they need in the gym. You might think you need six or seven workouts a week to make progress — but the science says otherwise. In fact, working out 2 to 3 times per week for around 45 minutes per session is enough to build muscle, get stronger, and improve your health.

A full-body workout that includes 8–9 total working sets per session is all it takes. That could look like three compound lifts (like squats, presses, or rows), each for 3 sets. Done and dusted.

What the Research Says

A 2019 meta-analysis published in the Journal of Sports Sciences found that training muscle groups twice per week led to significantly more muscle growth than once per week — but there was no added benefit beyond twice per week for most people ( Schoenfeld et al., 2019 ).
Another study in Frontiers in Physiology concluded that total training volume (not frequency) was the key driver of hypertrophy — meaning if you're hitting enough sets per week (around 10–20 sets per muscle group), how often you train is flexible ( Schoenfeld et al., 2017 ).
A 2021 study in the Scandinavian Journal of Medicine & Science in Sports found that just 13 minutes of resistance training, three times per week, was enough to increase strength and muscle mass in trained individuals ( Androulakis-Korakakis et al., 2021 ).

Takeaway

You don’t have to live in the gym to see results. What matters most is consistency, good programming, and progressive overload — not grinding out two-hour sessions six days a week. So if your life is busy (like everyone else's), don’t stress it. 2-3 solid full-body sessions a week will absolutely get the job done.

Train smart. Stay consistent. Make progress — without burning out.

Coach Flex

More Protein for That Bikini Body

Fri, 04 Apr 2025 18:28:10 GMT

The Bikini-Ready Diet: Why Protein is Your Secret Weapon

The Bikini-Ready Diet: Why Protein is Your Secret Weapon

Ladies, are you looking for a simple diet plan to get ready for bikini weather? New research is showing that protein is your key to success. Several studies have demonstrated that when it comes to protein intake, more is often better, and in fact, you might not be able to eat too much!

The Science Behind Protein and Fat Loss

One study found that individuals who consumed around 200 grams of protein per day, even without increasing their activity levels, experienced a reduction in fat and an increase in muscle mass. That’s right—even without hitting the gym harder, their body composition improved simply by upping their protein intake. Just imagine what would happen if you maintained your current workout routine or even added a bit more resistance training!

Protein plays a vital role in metabolism, satiety, and muscle preservation. It helps keep you feeling full longer, reducing cravings and unnecessary snacking. Additionally, the thermic effect of protein (TEF) means your body burns more calories digesting it compared to fats and carbohydrates.

How Much Protein Should You Eat?

While individual needs vary, aiming for higher protein intake—such as 1.0 to 1.2 grams per pound of body weight—can be a game-changer. This level of protein consumption supports lean muscle retention, metabolic efficiency, and body recomposition.

Simple Ways to Boost Your Protein Intake

Start your day with a protein-rich breakfast (eggs, Greek yogurt, protein smoothies)
Incorporate lean meats and fish into your meals
Snack smart with high-protein options like cottage cheese, nuts, and protein bars
Supplement with a quality protein powder when needed

The Bottom Line

If your goal is to feel strong, confident, and ready for bikini season, protein is your best friend. Science is backing it up—higher protein intake leads to better body composition, and you don’t even need to overhaul your workout routine to see results.

Start prioritizing protein today, and watch the transformation happen!

Coach Chrissy Garcia-Nagaye

IFBB Pro

A Test Booster That WORKS?

Wed, 02 Apr 2025 17:28:32 GMT

Most Testosterone Boosters Don't Work—But Longjack Might Be the Exception

New research suggests that Eurycoma longifolia (Longjack) could be a game-changer for optimizing free testosterone levels.

If you’ve ever looked into testosterone boosters, you know the harsh truth: most of them simply don’t work. The supplement industry is full of bold claims, but few products actually live up to the hype. However, recent research suggests there may be hope in the form of Eurycoma longifolia, commonly known as Longjack or Tongkat Ali.

The Problem with Most Testosterone Boosters

A significant number of testosterone-boosting supplements rely on ingredients that have little to no scientific backing. Many of them claim to increase total testosterone levels, but when put to the test, they fail to deliver measurable results. The reality is that the body's ability to produce testosterone is influenced by numerous factors, including age, stress, and overall health—none of which are easily overridden by a handful of herbs or vitamins.

The Free Testosterone Factor

Total testosterone levels aren’t the whole picture when it comes to muscle growth, energy levels, and libido. A large percentage of total testosterone is bound to sex hormone-binding globulin (SHBG), making it unavailable for the body to use. What truly matters is free testosterone, the unbound form that can actively influence performance, recovery, and overall well-being.

This is where Longjack comes in.

What the Research Says About Longjack (Eurycoma longifolia)

Unlike most so-called testosterone boosters, Longjack has shown promising results in peer-reviewed studies. While it doesn’t significantly raise total testosterone, evidence suggests that it may increase free testosterone levels by reducing SHBG. This, in turn, enhances the body's ability to use the testosterone it already produces.

For example, a study published in the Journal of the International Society of Sports Nutrition (2013) found that men who supplemented with Longjack for five weeks experienced a significant increase in free testosterone levels and improvements in strength and muscle mass (Talbott et al., 2013). Another study in Andrologia (2012) observed similar effects, particularly in men dealing with stress-induced testosterone suppression (Tambi et al., 2012).

Other Benefits of Longjack

In addition to increasing free testosterone, Longjack has been associated with other health benefits, including:

Improved Libido and Sexual Health – Research indicates that Longjack may enhance libido and sexual performance, likely due to its effects on testosterone bioavailability.
Reduced Cortisol Levels – High-stress levels contribute to testosterone suppression. Studies have shown that Longjack supplementation may help lower cortisol, allowing the body to maintain a more favorable hormonal balance.
Enhanced Athletic Performance – By optimizing free testosterone, Longjack may support strength gains, muscle recovery, and overall endurance in physically active individuals.

The Bottom Line

While most testosterone boosters on the market fail to deliver meaningful results, Longjack is emerging as a rare exception. By increasing free testosterone and reducing SHBG, it offers real potential benefits for those looking to optimize their hormone levels naturally. If you’re considering a testosterone booster, it may be worth looking for one that includes clinically backed doses of Eurycoma longifolia.

As always, consult with a healthcare professional before adding any supplement to your regimen, especially if you have existing health conditions or are taking medication.

Coach Flex

References

Talbott, S. M., Talbott, J. A., George, A., & Pugh, M. (2013). Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects. Journal of the International Society of Sports Nutrition, 10(1), 28.
Tambi, M. I. B. A., Kamarul Imran, M., & Henkel, R. R. (2012). Standardized water-soluble extract of Eurycoma longifolia, Tongkat Ali, as testosterone booster for managing men with late-onset hypogonadism? Andrologia, 44(s1), 226-230.

Struggling with Stubborn Fat? Estrogen Toxicity Could Be the Culprit—Here’s How to Fix It!

Mon, 31 Mar 2025 17:33:01 GMT

Beat Estrogen Toxicity & Get Summer-Ready

Ladies, struggling with stubborn fat around your lower abs, butt, and thighs? It might not just be a matter of diet and exercise—it could be estrogen toxicity. I faced this issue myself during my final bodybuilding show in my late 40s, and I know how frustrating it can be.

Excess estrogen can make it harder to shed fat and may also lead to bloating, mood swings, and other hormone-related challenges. And let’s be honest—nobody wants to feel sluggish and uncomfortable just as summer rolls around!

The Simple Fix That Worked for Me

I met with a Poliquin Biosignature specialist, and we zeroed in on a few key supplements that made a huge difference:

✅ Calcium D-Glucarate – Helps your body detox excess estrogen
✅ Indole-3 Carbinol (I3C) – Supports hormone balance and liver detoxification
✅ Diindolylmethane (DIM) – Assists in metabolizing estrogen properly

I grabbed these supplements on Amazon, incorporated them into my routine, and combined them with my workouts—and wow, what a difference!

If you're struggling with similar issues, consider giving these a try. Of course, always check with a healthcare professional before starting any new supplement regimen.

Got questions or experiences of your own? Drop them in the comments—I’d love to hear from you!

Coach Chrissy Garcia-Nagaye

IFBB Pro

The Vitamin D-Testosterone Connection: How Deficiency Impacts Hormonal Health

greg@officialflexwheeler.com (Greg Nagaye) — Fri, 28 Mar 2025 18:29:23 GMT

Vitamin D and Testosterone Deficiency: A Critical Connection

Recent research suggests a strong correlation between vitamin D deficiency and low testosterone levels. With vitamin D deficiency being widespread in the U.S., ensuring adequate intake is crucial. Since obtaining sufficient vitamin D from diet alone is challenging, supplementation is often necessary.

The Link Between Vitamin D and Testosterone

Several studies have highlighted the relationship between vitamin D and testosterone. A systematic review and meta-analysis found that men with vitamin D deficiency were more likely to have lower testosterone levels ( Springer ). Another study using Mendelian randomization suggested a causal link between vitamin D levels and total testosterone concentrations ( Oxford Academic ).

Vitamin D Deficiency in the U.S.

Vitamin D deficiency is highly prevalent in the United States. Data from the National Health and Nutrition Examination Survey (NHANES) showed that 41.6% of U.S. adults are deficient in vitamin D, with higher rates among specific demographic groups ( AACE ). More recent research confirms ongoing high deficiency rates, particularly among non-Hispanic Black Americans and young adults ( F rontiers in Nutr ition ).

Challenges of Obtaining Vitamin D from Diet

Few foods naturally contain significant vitamin D levels. Fatty fish like salmon and mackerel provide some, but most people do not consume enough to meet their needs. While fortified foods help, they often fall short in supplying adequate vitamin D ( TCTMed ).

The Role of Supplementation

Due to dietary limitations and widespread deficiency, supplementation is often necessary. Research indicates that supplementing with vitamin D can help improve testosterone levels in deficient individuals. However, it's important to consult a healthcare provider to determine the right dosage and avoid excessive intake.

Conclusion

The connection between vitamin D and testosterone is well-supported by research. Given the high prevalence of vitamin D deficiency, prioritizing adequate intake through supplementation and sun exposure is essential for overall health and hormonal balance.

Coach Greg Nagaye MS, CSCS
IFBB Pro

Cardio: Before or After Weights?

Wed, 26 Mar 2025 17:32:53 GMT

Science Says Lift Before You Run

The debate over whether to perform cardio before or after weight training has been a longstanding topic in the fitness community. To provide clarity, let's examine scientific research that supports the benefits of performing weight training before cardio.

1. Preserving Glycogen Stores for Optimal Strength Training

Glycogen serves as the primary energy source during resistance exercises. Engaging in cardio before weightlifting can deplete these glycogen reserves, potentially compromising strength and performance during subsequent weight training sessions. Research indicates that performing aerobic exercise prior to strength training can reduce performance in strength exercises, particularly in muscles involved during the aerobic activity.

2. Impact on Strength and Muscle Gains

Initiating a workout with cardio may lead to fatigue, adversely affecting the quality and effectiveness of weight training. Studies have demonstrated that performing cardio before resistance exercises can significantly diminish muscle strength performance. Conversely, strength gains tend to be greater when weight training precedes cardio.

3. Enhanced Fat Oxidation Post-Strength Training

Performing cardio after weight training may enhance fat oxidation. While the exact mechanisms are complex and influenced by various factors, some research suggests that post-strength training cardio can be more effective for fat loss. However, it's important to note that individual responses can vary, and more research is needed to fully understand this relationship.

4. Improved Recovery and Reduced Injury Risk

Engaging in weight training after cardio can increase fatigue, potentially leading to compromised lifting technique and a heightened risk of injury. Additionally, performing cardio post-strength training can serve as an effective cooldown, aiding in gradual heart rate reduction and promoting recovery. However, it's essential to consider individual fitness levels and goals when determining the order of exercises.

Conclusion

While individual goals and preferences play a significant role in structuring a workout routine, scientific evidence supports the approach of performing weight training before cardio. This sequence helps preserve glycogen stores, optimize strength and muscle gains, enhance fat oxidation, and reduce the risk of injury. Therefore, for those aiming to maximize strength and muscle development, it is advisable to prioritize weight training before engaging in cardiovascular exercises.

Coach Flex

Mastering Periodization: The Key to Long-Term Fitness Success

Mon, 24 Mar 2025 17:53:32 GMT

The Power of Periodization: Key to Long-Term Program Design

If you’re looking to build a long-term training program that delivers consistent progress, periodization is non-negotiable. You cannot simply follow the same program indefinitely and expect optimal results. Even for physique development, changes in your training approach over time are essential. Unless you’re preparing for a competition where specific peaking strategies are needed, varying your training parameters is crucial for sustained success.

Even professional bodybuilders implement mesocycles to deload, recover, and address any weaknesses. If the best in the industry take time to adjust their training, why shouldn’t you?

A smart approach to periodization involves breaking down your year-long goal into smaller, more manageable 2-3 month cycles. This method ensures consistent progress while minimizing the risk of injury and burnout.

Structuring Your Training Year

For the everyday professional in their 40s—balancing a career, family, and fitness—two mesocycles (roughly three months each) focusing on aesthetics can be highly effective. However, incorporating cycles dedicated to strength, endurance, mobility, or a combination of these ensures well-rounded development and longevity.

For example, a well-structured training year could look like this:

January – March: Aesthetics-focused training (hypertrophy, muscle symmetry, and fat loss)
April – June: Strength development (progressive overload, compound lifts, and neuromuscular adaptation)
July – September: Mobility and endurance (functional training, injury prevention, and cardiovascular health)
October – December: Return to aesthetics (refining muscle definition and body composition)

Why Periodization Matters

Our primary goal is not just to make you look great but to keep you injury-free and extend your quality of life. By cycling your training focus throughout the year, you ensure steady progress while addressing all aspects of fitness. This strategic approach prevents stagnation, reduces overuse injuries, and keeps you engaged in your fitness journey.

At the end of the day, fitness should be sustainable. Whether your goal is to build muscle, improve performance, or simply look great naked, implementing structured periodization will set you up for long-term success. Keep adapting, stay consistent, and enjoy the process!

Flex

Fish Oil and Fat Loss: The High-Dose Secret to Burning More Calories

Fri, 21 Mar 2025 14:54:45 GMT

Fish Oil: Your Secret Weapon for Fat Loss

Fish oil is well known for its heart and brain health benefits, but did you know it can also be a powerful tool for fat loss? This omega-3 powerhouse not only supports overall wellness but also enhances fat metabolism, making it an excellent supplement for those looking to shed extra pounds.

How Fish Oil Boosts Fat Loss

Increases Fat Oxidation
Fish oil enhances fat oxidation, which means your body burns fat more efficiently—especially when you need energy for exercise. This makes it a valuable addition to your fitness and weight loss regimen.
Enhances Fat Metabolism
Fish oil boosts the activity of carnitine palmitoyltransferase (CPT), an enzyme critical for fat metabolism. This results in higher calorie expenditure, even at rest.
Reduces Fat Storage
By lowering the activity of enzymes responsible for fat storage, fish oil helps prevent your body from holding onto excess fat. This means fewer unwanted fat deposits over time.
Improves Insulin Sensitivity
Insulin resistance is a key factor in weight gain and metabolic disorders. Fish oil improves insulin sensitivity, ensuring that your body efficiently processes glucose rather than storing it as fat.
Lowers Inflammation
Chronic inflammation can interfere with fat metabolism and lead to a higher fat storage rate. Omega-3 fatty acids found in fish oil help reduce inflammation, promoting a healthier, more efficient metabolism.
Regulates Appetite Hormones
Fish oil increases leptin levels, a hormone that helps control hunger and satiety. Better leptin regulation means fewer cravings and a greater ability to stick to a healthy diet.

High Doses for Maximum Effect

These fat loss benefits are typically observed with high doses of fish oil, much higher than the recommended dosage on most supplement products. If considering higher doses, consult with a healthcare professional to ensure safety and effectiveness.

How to Incorporate Fish Oil into Your Routine

To maximize the fat-burning benefits of fish oil, consider taking 1-3 grams of high-quality omega-3s daily. Whether through fish oil supplements or fatty fish like salmon, mackerel, and sardines, ensuring a steady intake can significantly boost your weight loss efforts.

Final Thoughts

While no supplement is a magic solution, fish oil can be a valuable addition to a well-rounded fitness and nutrition plan. By enhancing fat oxidation, improving metabolism, reducing inflammation, and regulating hunger, fish oil can help you achieve your fat loss goals more effectively. Add it to your daily regimen and experience the benefits firsthand!

Coach Chrissy Garcia-Nagaye

IFBB Pro

Squats vs. Machines: The Final Verdict on Muscle Growth and Performance

greg@officialflexwheeler.com (Greg Nagaye) — Wed, 19 Mar 2025 18:56:31 GMT

The Age-Old Debate Settled: Free Weight Squats vs. Machines for Hypertrophy and Performance

The Age-Old Debate Settled: Free Weight Squats vs. Machines for Hypertrophy and Performance

For decades, lifters and coaches have debated whether free weight squats or machine-based squats and leg presses are superior for muscle growth and athletic performance. Now, thanks to a comprehensive meta-analysis examining data from hundreds of studies, we finally have an answer: both are equally effective for hypertrophy and performance—provided you train through a full range of motion.

Full Range of Motion is Key

The research indicates that achieving at least 135 degrees of knee flexion is the critical factor for maximizing muscle growth and performance improvements. Whether you're squatting with a barbell, using a Smith machine, or pressing weight on a leg press, deep range of motion is what truly drives results.

Muscle Growth: Squats and Leg Presses Are Equal

If your primary goal is to build bigger legs, you can accomplish this with either free weight squats or machine-based movements. The data shows that both exercises lead to similar levels of muscle hypertrophy, as long as they are performed with proper depth and intensity.

Performance Gains: Machines Hold Their Own

For those looking to improve athletic performance metrics like vertical jump, free weight squats and Smith machine squats deliver equivalent results—as long as the movement is taken through a full range of motion. This challenges the long-standing belief that machine-based exercises are inherently inferior for functional strength and sports performance.

The Only Difference: One-Rep Max Strength

The one area where differences emerged was in 1-rep-max strength gains. Training with a Smith machine did not significantly improve a lifter’s free weight squat PR, and vice versa. This suggests that specificity still matters when it comes to maximal strength expression. If you want to improve your free weight squat max, you need to train with free weights; the same goes for Smith machine training.

Final Thoughts

The takeaway is simple: you don’t have to choose between free weights and machines—both can be powerful tools for building muscle and improving performance. The key is to prioritize full range of motion and progressive overload. Whether you’re in a hardcore powerlifting gym or a commercial fitness center packed with machines, you have everything you need to grow stronger, bigger, and more explosive.

The Truth About Protein: More Won’t Hurt You—And It Won’t Make You Fat

greg@officialflexwheeler.com (Greg Nagaye) — Mon, 17 Mar 2025 14:50:38 GMT

Forget What the Dietitians Say: More Protein Won’t Hurt You—And It Won’t Make You Fat

For years, conventional wisdom (and many registered dietitians) have told us that eating too much protein is unnecessary, potentially harmful, and might even lead to weight gain. But the latest research tells a different story. Not only is extra protein not harmful, but it may also have surprising benefits—including building muscle even without exercise.

A recent study by Bray et al. found that when feeding a group of untrained individuals over 230 grams of protein per day, they gained an extra 6.6 pounds of muscle—even without lifting a single weight. That’s right—more protein led to muscle growth, even in the absence of resistance training. This completely dismantles the outdated belief that only those actively training benefit from higher protein intake.

But what about those who are already trained? A study by Leaf et al. examined the effects of adding an extra 800 calories worth of protein to the diets of trained individuals. The result? No added fat gain. This means that consuming additional protein—even in large amounts—does not lead to unwanted weight gain, as long as the extra calories come from protein rather than carbs or fats.

So, where does this leave us? It’s simple: eat more protein. The fear-mongering around high-protein diets is outdated and unsupported by the latest research. If you want to maximize muscle growth, optimize recovery, and keep body fat in check, increasing your protein intake is a no-brainer.

Forget the myths. More protein won’t hurt you. It won’t turn to fat. And if the science tells us anything, it might just be the key to building muscle—whether you train or not.

Coach Greg Nagaye MS, CSCS

IFBB Pro

Law Enforcement Training: Strength, Longevity, and Simplicity

greg@officialflexwheeler.com (Greg Nagaye) — Fri, 14 Mar 2025 18:45:54 GMT

Training for Law Enforcement: Keeping It Simple and Effective

Train Strong, Stay Ready: Simple and Effective Workouts for Law Enforcement

Training for Law Enforcement: Keeping It Simple and Effective

Training to be a law enforcement officer is actually more straightforward than many make it out to be. The primary goal is to stay injury-free while building strength and endurance to ensure a long, successful career. This is accomplished through proper training, optimal nutrition, and effective recovery strategies. Today, we’ll focus on the workout aspect of this equation.

Less Gym Time, More Efficiency

Contrary to what some may believe, you don’t need to live in the gym to build a strong and capable body. Training three days a week for about an hour per session is sufficient. The key is not excessive volume but rather using effective exercises and training with intent.

Train Like an Athlete

As a law enforcement officer, you are a specialized athlete. Your job requires strength, power, agility, and endurance. Much like how we train competitive athletes, your workout routine should be built on foundational movements that develop full-body strength and resilience.

The Big Three: Squat, Deadlift, and Standing Shoulder Press

The foundation of your strength training should be built upon the squat, deadlift, and standing shoulder press. These compound movements recruit multiple muscle groups and translate directly into functional strength required on the job. Each of these exercises has variations that can be incorporated to avoid plateaus and address specific needs:

Squat Variations: Back squat, front squat, goblet squat, box squat
Deadlift Variations: Conventional deadlift, sumo deadlift, Romanian deadlift, trap bar deadlift
Standing Shoulder Press Variations: Barbell press, dumbbell press, single-arm press

By focusing on these primary movements, you’ll develop the necessary strength to handle the physical demands of law enforcement work while reducing the risk of injury.

Training Smart for Longevity

Remember, training isn’t about beating yourself up in the gym; it’s about building a body that’s durable, strong, and ready for the challenges of law enforcement. Prioritize proper form, progressive overload, and recovery to maximize your results while minimizing the risk of injuries.

In the next article, we’ll discuss how to optimize your nutrition to fuel your performance and recovery. Stay tuned and train smart!

Coach Greg Nagaye MS, CSCS

Get Beach-Ready with Fish Oil: How Omega-3s Can Help You Shed Fat and Build Muscle

Thu, 13 Mar 2025 16:23:13 GMT

This is a subtitle for your new post

Get Beach-Ready with Fish Oil: How Omega-3s Can Help You Shed Fat and Build Muscle

As summer approaches, many of us set our sights on achieving a leaner, more sculpted physique in time for beach season. While diet and exercise are key, one often-overlooked supplement can give you an extra edge—fish oil. Packed with omega-3 fatty acids, fish oil offers a range of benefits that can help you burn fat, build muscle, and enhance overall body composition. Let’s dive into how this powerhouse supplement can help you achieve that summer body.

1. Boosts Fat Loss

Research has shown that omega-3s, particularly EPA and DHA found in fish oil, can support fat loss. These fatty acids improve insulin sensitivity, helping your body use carbohydrates more efficiently rather than storing them as fat. Additionally, omega-3s may increase fat oxidation, meaning your body burns fat for energy more effectively. Studies suggest that combining fish oil with a calorie-controlled diet and exercise can accelerate fat loss while preserving lean muscle mass. (read here)

2. Supports Muscle Growth and Recovery

For those looking to build a toned physique, muscle preservation and growth are crucial. Fish oil has been shown to stimulate muscle protein synthesis, the process your body uses to build and repair muscle tissue. Omega-3s also help reduce muscle breakdown, making it easier to retain lean mass while cutting fat. Plus, improved blood flow and nutrient delivery to muscles mean faster recovery after workouts, keeping you on track with your training routine. (read here)

3. Reduces Inflammation for Better Performance

Intense workouts can lead to muscle soreness and joint discomfort, which can slow progress. Fish oil’s powerful anti-inflammatory properties help reduce exercise-induced inflammation, easing soreness and improving mobility. This allows you to train harder, more frequently, and with less downtime—key factors in achieving a summer-ready physique. (read here)

4. Enhances Metabolic Health

A well-functioning metabolism is essential for fat loss and overall energy levels. Fish oil has been linked to improved metabolic rate and better hormone regulation, including cortisol, the stress hormone that can promote fat storage. By keeping stress levels in check and supporting metabolic health, omega-3s can make it easier to maintain a lean body year-round.

5. Improves Skin and Overall Appearance

Achieving a beach-ready body isn’t just about fat loss and muscle tone—skin health plays a role, too. Omega-3s in fish oil help keep your skin hydrated, reduce acne and redness, and promote a natural glow. So not only will you feel great, but you’ll also look healthier and more vibrant.

How to Supplement with Fish Oil

To maximize benefits, choose a high-quality fish oil supplement with a high concentration of EPA and DHA. The recommended dosage varies, but most studies suggest between 1,000-3,000 mg of combined EPA and DHA per day. Taking fish oil with meals that contain healthy fats can improve absorption.

Final Thoughts

While there’s no magic pill for getting a beach body, fish oil can be a powerful tool in your fitness arsenal. By enhancing fat loss, supporting muscle growth, reducing inflammation, and improving overall health, omega-3s can help you achieve the lean, toned physique you’re striving for. Pair fish oil with a solid training program and balanced nutrition, and you’ll be well on your way to turning heads at the beach this summer!

Chrissy Garcia-Nagaye

IFBB Pro

The Secret to My Power: Why Squats Are the Foundation of My Strength

Mon, 10 Mar 2025 17:36:23 GMT

Squat Variations That Build Strength and Power

The Secret to My Power: Why Squats Are the Foundation of My Strength

As a current undefeated Muay Thai fighter training out of the American Kickboxing Academy, training isn’t just something I do—it’s a way of life. I’m known for my strength and power in the ring, and people often ask me how I developed it. The answer? Squats.

I grew up in gyms. Fitness and strength training have been part of my life since childhood. My father is a strength coach for Flex Wheeler Fitness, my stepmother is a former IFBB Figure pro, and my sisters both play travel hockey. Training wasn’t optional in my household—it was a given. But despite all the different styles of training I’ve been exposed to, squats have always been at the core of my strength-building regimen.

Why Squats?

Squats aren’t just another leg exercise. They are a full-body movement that builds explosive power, stability, and endurance—all of which are crucial for Muay Thai. Every strike, every kick, every defensive move relies on a strong foundation, and that foundation starts with my legs and core.

Research consistently highlights the squat as a cornerstone exercise for developing lower body strength and power. A comprehensive review in the International Journal of Sports Physical Therapy emphasizes that squats are fundamental in both rehabilitation and sports performance settings, primarily due to their ability to engage multiple muscle groups simultaneously, including the hip and knee extensors. Additionally, a study published in Frontiers in Sports and Active Living analyzed the biomechanics of back squats under varying loads, concluding that squats enhance muscle strength, coordination, and stability—key components for explosive movements in Muay Thai.

Squat Variations That Build Strength and Power

1. Back Squats

The king of all exercises. Back squats build raw strength in the legs, glutes, and core. They’ve helped me develop the power behind my kicks and the ability to absorb strikes without losing my balance. A study in the Journal of Men’s Health highlights that squat-based training improves muscle stiffness and strength, making it essential for combat athletes.

2. Front Squats

These focus more on quad development and core stability. They require greater mobility and help reinforce posture—essential for staying upright and balanced during fights. Research published in BMC Sports Science, Medicine and Rehabilitation suggests that modifying squat stance and foot placement can optimize muscle engagement for athletic performance.

3. Bulgarian Split Squats

Unilateral strength is key in Muay Thai. Bulgarian split squats target each leg individually, improving balance and reducing the risk of injury. Studies have also shown that single-leg exercises enhance functional strength and prevent muscular imbalances, which are common in combat sports.

4. Jump Squats/Olympic Lifts

Explosiveness is critical in the ring. Jump squats develop fast-twitch muscle fibers, helping me generate quick, powerful movements whether I’m throwing a kick or evading a strike. A study focusing on Olympic weightlifting derivatives demonstrated improvements in kicking performance among combat athletes, further reinforcing the role of explosive squat training in striking sports.

How Squats Have Transformed My Performance

Incorporating these squat variations into my training has given me an edge in my fights. Strong legs mean I can generate more force behind my strikes. A solid core keeps me stable when I throw kicks or take hits. And overall lower-body endurance ensures I stay powerful throughout the fight.

For anyone looking to develop real strength—not just for show, but for performance—squats should be a non-negotiable part of your training. Whether you’re a fighter, an athlete, or just someone who wants to build resilience, mastering squats is one of the best things you can do.

So next time you hit the gym, don’t skip leg day. Your power starts from the ground up.

Neely Nagaye

Flex Wheeler Nutrition Athlete

The Need for Vitamin D: How Deficiency Affects Your Fitness, Physique, and Aging

Fri, 07 Mar 2025 16:24:12 GMT

"Let's talk..."

Vitamin D is essential for muscle strength, fat loss, testosterone levels, and overall vitality. Yet, millions of Americans—especially men—are deficient, which negatively impacts their fitness, physical appearance, and aging process. This article explores why deficiency is so common, how it affects your body at different stages of life, and the best ways to supplement effectively.

Why Is Vitamin D Deficiency So Common in the U.S.?

Several lifestyle and environmental factors contribute to high rates of vitamin D deficiency:

Lack of Sun Exposure – The body naturally produces vitamin D when exposed to sunlight, but many Americans spend most of their time indoors due to work, weather, or daily habits.
Sunscreen Use – While sunscreen is important for preventing skin cancer, it also blocks the UV rays necessary for vitamin D production.
Poor Dietary Intake – Few foods naturally contain vitamin D, and while some products are fortified, they often don’t provide enough to meet daily needs.
Obesity and Metabolic Issues – Since vitamin D is fat-soluble, it gets stored in fat cells, making it less available for the body to use. People with higher body fat percentages are more likely to be deficient.

How Vitamin D Deficiency Affects Your Fitness and Appearance

1. Reduced Muscle Growth and Strength

Vitamin D plays a direct role in muscle protein synthesis and strength development. Deficiency can lead to:

Weaker muscles, making it harder to gain strength and lift heavier weights.
Slower recovery, increasing soreness and fatigue after workouts.
Increased risk of injuries, as weak muscles and poor coordination can lead to strains and joint issues.

2. Increased Body Fat and Difficulty Losing Weight

Low vitamin D levels can slow down metabolism and lead to:

Higher fat storage, especially in the abdomen.
Increased cravings, particularly for unhealthy carbs and sugars.
Slower metabolism, making fat loss more difficult.

3. Poor Testosterone Levels (Especially in Men)

Testosterone is essential for muscle growth, fat loss, and overall vitality. Vitamin D has been linked to optimal testosterone production, and deficiency can lead to:

Lower energy levels and motivation in the gym.
Decreased muscle mass and strength gains.
Higher estrogen levels, making fat loss more difficult and increasing stubborn fat in areas like the chest and belly.

How Vitamin D Deficiency Affects Men as They Age

As men age, their ability to produce vitamin D naturally declines, leading to more severe health consequences. Here’s how deficiency can accelerate aging and impact men in different ways:

1. Declining Testosterone and Energy Levels

Testosterone naturally declines with age, but vitamin D deficiency can speed up the process. This can result in:

Loss of muscle mass and strength
Increased fatigue and lack of motivation
Decreased libido and sexual performance

2. Weaker Bones and Joint Pain

Aging men are at higher risk of osteoporosis and fractures due to declining bone density. Low vitamin D levels contribute to:

Brittle bones, increasing the risk of fractures.
Chronic joint pain, making workouts and daily activities more difficult.

3. Higher Risk of Heart Disease and Inflammation

Vitamin D plays a crucial role in heart health. Deficiency is linked to:

Increased risk of high blood pressure
Higher levels of inflammation, which is associated with heart disease and metabolic issues
Poor circulation, leading to decreased endurance and overall energy levels

4. Faster Aging and Poor Skin Health

As men age, they often notice changes in their skin and hair. Vitamin D deficiency can lead to:

Dull, dry skin, due to increased inflammation and slower cell turnover
Increased wrinkles, since vitamin D helps maintain collagen production
Thinning hair, as vitamin D supports healthy hair follicle function

How to Supplement Vitamin D for Fitness, Aesthetics, and Aging

How Much Vitamin D Do You Need?

General recommendation: 600-800 IU per day
Athletes and active individuals: 1,000-2,000 IU per day
Men over 50: 2,000 IU or more per day
People with a deficiency: 5,000 IU or more (under medical supervision)

Best Ways to Get Vitamin D

Sun Exposure – Aim for 10-30 minutes of midday sun on bare skin a few times per week.
Vitamin D3 Supplementation – This is the most effective form of vitamin D. Look for liquid, softgels, or gummies for better absorption.
Take with Healthy Fats – Since vitamin D is fat-soluble, consuming it with a meal that includes healthy fats (like eggs, avocado, or nuts) enhances absorption.
Eat Vitamin D-Rich Foods – Include fatty fish (salmon, tuna, mackerel), egg yolks, and fortified dairy products.

Conclusion

If you’re looking to optimize your physique, performance, and aging process, vitamin D is non-negotiable. A deficiency can lead to weaker muscles, higher body fat, lower testosterone, poor recovery, brittle bones, and even premature aging. The good news? It’s easy to fix with proper supplementation and a little sun exposure. If you suspect low levels, consider getting a blood test and adjusting your intake accordingly.

Ladies, Lift Heavy—You Won’t Regret It

Thu, 06 Mar 2025 00:10:48 GMT

Let's talk, ladies.

Alright, Gen X and beyond—let’s talk about lifting. For too long, we were fed the myth that lifting heavy would make us "bulky" or "too muscular." Meanwhile, the younger generations have tossed that nonsense out the window, and it’s time we do the same.

Lifting Heavy Won’t Make You “Look Like a Man”

Let’s set the record straight: Women naturally have lower testosterone levels than men—about 10 to 20 times lower ( West et al., 2009 ). This means that even with consistent heavy lifting, you won’t accidentally wake up looking like a bodybuilder. It takes years of dedicated training, strict nutrition, and sometimes additional help (ahem steroids) for women to develop extreme muscle mass.

Why Strength Training is Even More Crucial After 40

As we age, we start losing muscle mass—a process called sarcopenia. According to research published in The Journal of Cachexia, Sarcopenia and Muscle, adults lose approximately 3-8% of their muscle mass per decade after the age of 30, with the rate accelerating after 60 ( Cruz-Jentoft et al., 2019 ). Strength training is the most effective way to counteract this decline and maintain muscle, which is essential for both aesthetics and function.

But that’s not all. Lifting weights provides significant health benefits, particularly for women over 40:

Preserves Bone Density – Osteoporosis is a major concern for women as estrogen levels drop with age. A study in the Journal of Bone and Mineral Research found that progressive resistance training helps improve bone density and reduces fracture risk ( Watson et al., 2018 ).
Boosts Metabolism – Strength training increases lean muscle mass, which raises resting metabolic rate, helping to prevent weight gain with age ( Holloszy, 2001 ).
Enhances Functional Strength & Mobility – Everyday movements like carrying groceries, getting up from a chair, or climbing stairs become easier when you’re strong. Studies have shown that resistance training improves mobility and balance, reducing fall risk ( Liu & Latham, 2009 ).
Supports Heart Health – Lifting weights isn’t just for muscles; it benefits your heart, too. Research in JAMA Cardiology found that resistance training improves blood pressure, cholesterol levels, and cardiovascular health markers ( Cornelissen et al., 2011 ).
Enhances Mood & Mental Health – Strength training has been shown to reduce symptoms of anxiety and depression, improve cognitive function, and boost confidence ( Gordon et al., 2017 ).

Ditch the Fear and Pick Up the Weights

So, ladies, let’s put the outdated fears to rest. Lifting heavy won’t make you bulky—but it will make you stronger, leaner, and healthier. It’s time to trade in the light pink dumbbells for something that challenges you.

Your body—and your future self—will thank you.

Coach Chrissy

3 Simple Rules for Protein

Mon, 03 Mar 2025 20:25:16 GMT

The Flex Wheeler Coaching: 3 Simple Rules for Protein Intake

The Flex Wheeler Coaching: 3 Simple Rules for Protein Intake

Protein intake has been overcomplicated by countless diet plans and fitness theories. At Flex Wheeler Coaching, we believe in keeping things simple and effective. Follow these three straightforward rules to make sure you’re getting the right amount of protein without overthinking it.

Rule #1: Get 1 Gram Per Pound of Body Weight

For optimal muscle maintenance and growth, aim for 1 gram of protein per pound of body weight. If you're overweight and looking to drop some pounds, use your target bodyweight as your guide instead of your current weight. This ensures you're supporting lean muscle while working towards your goal.

Rule #2: Aim for 50 Grams Per Meal – But Don’t Stress

A simple way to hit your daily protein target is to shoot for 50 grams per meal, spread across three meals. Don’t stress over exact numbers or get lost in the details. Forget the noise from the gym bros debating minor details—just focus on consistently fueling your body.

Rule #3: Spread It Out & Supplement Wisely

Rather than cramming all your protein into one or two meals, spread it out throughout the day. Supplement with protein shakes between meals to make things easier, and always remember your post-workout protein boost to maximize recovery. And yes, let’s clear this up once and for all: protein shakes are food!

The Bottom Line

Following these three simple rules eliminates the guesswork and ensures you’re fueling your body properly. Keep it simple, stay consistent, and trust the process. Let’s get to work!

Smart Training for Athletes

greg@officialflexwheeler.com (Greg Nagaye) — Fri, 28 Feb 2025 21:17:30 GMT

I'll Say It—I'm a Full-Blown Mike Ripetoe Believer

I'll Say It—I'm a Full-Blown Mark Ripetoe Believer

When it comes to training athletes for performance, strength is king. There’s no better way to build a solid foundation than by making athletes as strong as possible while reinforcing their natural athletic movement abilities. And if there’s one person who has drilled this principle into the training world, it’s Mark Rippetoe.

Rippetoe’s approach is brutally simple: get strong with compound lifts. Squats, deadlifts, and standing shoulder presses—along with their variations—are all you really need. These lifts recruit the most muscle mass, improve force production, and reinforce movement patterns that transfer directly to sport and life. They are all also closed-chain, or your feet are on the floor. So generating power has to come from your feet, like with every athletic endeavor out there!

Too often, people complicate training with fancy exercises and gimmicks, but the truth is, progressive overload on these fundamental lifts delivers the most bang for your buck. It’s not just about lifting heavy—it’s about moving well under load, increasing resilience, and developing real-world strength that translates beyond the gym.

I’ve seen firsthand how this philosophy works, both in my own training and in coaching others. Whether you’re a field athlete, a lifter, or someone rebuilding their strength after setbacks, sticking to the basics will take you further than you think.

Keep it simple. Get strong. Move well.

Coach Greg

Controlling Your Energy Balance on Rest Days: A Growing Concern

Wed, 26 Feb 2025 19:58:59 GMT

The Hidden Impact of Overeating on Rest Days

Rest days are an essential component of any well-structured fitness program. They allow for recovery, muscle repair, and overall performance improvements. However, new research is shedding light on the importance of managing energy balance even on these non-training days. While we’ve long understood that excessive calorie consumption coupled with a lack of activity can lead to unwanted weight gain, emerging studies indicate that the issue is more complex than we previously thought.

Traditionally, rest days were seen as a time to refuel and recover. Many individuals, especially those looking to gain muscle, might assume that consuming extra calories—even from quality foods—is beneficial. However, recent findings suggest that excessive energy intake on rest days can lead to an increase in C-reactive proteins (CRP), a marker of systemic inflammation.

Inflammation is a double-edged sword in the fitness world. While some degree of inflammation is necessary for muscle repair and hypertrophy, chronic inflammation can be detrimental to overall health, recovery, and performance. Elevated CRP levels have been linked to an increased risk of metabolic disorders, prolonged muscle soreness, and even impaired recovery efficiency. This means that even with regular physical activity, failing to adjust nutrition on rest days could contribute to unwanted physiological stress.

What does this mean for athletes, bodybuilders, and fitness enthusiasts? The key takeaway is that nutritional planning should be just as structured on rest days as it is on training days. Simply consuming more calories without considering individual needs, activity levels, and recovery goals can lead to unintended consequences.

Tips for Managing Energy Balance on Rest Days:

Adjust Macronutrient Intake: Lower carbohydrate intake slightly while maintaining adequate protein and healthy fats to support muscle repair without excessive energy surplus.
Prioritize Anti-Inflammatory Foods: Incorporate foods rich in antioxidants and omega-3 fatty acids, such as fatty fish, nuts, and leafy greens, to help manage inflammation.
Stay Hydrated: Proper hydration aids in reducing inflammation and supporting overall metabolic function.
Monitor Portion Sizes: Even healthy foods can contribute to an energy surplus if portion control isn’t considered.
Listen to Your Body: Hunger and energy needs fluctuate based on training intensity and individual metabolism. Pay attention to signals rather than adhering to rigid intake guidelines.

At the end of the day, nutrition is highly individualized. Rest days should still focus on recovery, but with a mindful approach to energy intake. Whether your goal is muscle growth, fat loss, or performance enhancement, managing calorie intake and nutrient composition strategically can help optimize results while minimizing inflammation and potential setbacks.

By understanding and applying these principles, you can ensure that your rest days are just as productive in your fitness journey as your training days. Smart nutrition planning isn’t just about what happens in the gym—it’s a 24/7 commitment to better health and performance.

From Loss to Strength: My Journey Through Pregnancy, Fitness, and Resilience

Mon, 24 Feb 2025 19:47:11 GMT

Overcoming Setbacks and Embracing Change: My Path to Motherhood and Fitness

It took me a while to get pregnant. I experienced multiple miscarriages along the way, each one a heartbreaking setback. Little did I know that I was born with a genetic abnormality that made me highly susceptible to conceiving babies with conditions not compatible with life. So, it was a huge surprise when we finally got word that my pregnancy was not only normal and healthy, but also twins.

That was the good news. However, I was also in my late 30s, looking straight into my 40s, which classified my pregnancy as geriatric—high risk. Not to mention, carrying twins meant I was going to get big. Then came some complications, so the final four months were spent on bed rest. A C-section later, and we had two small but healthy identical twin girls.

But now came the journey of getting back to normal. My 5'2", 120-pound physique had changed. As a law enforcement officer and an IFBB Figure Pro at the time, I was determined to regain my fitness, with the possibility of competing again.

The first step was ensuring my body functioned normally again. Next, I focused on getting back into cop-shape, rebuilding the strength and endurance necessary for my job. Then, I set my sights on the stage once more. At each phase, I had the unwavering support of the Flex Wheeler Nation, making sure we were on the right track. Things change post-pregnancy and as we age, so proper programming is essential. You can't just go back to doing what you once did, and copying someone off of social media could be worse.

This journey was not just about fitness—it was about resilience, discipline, and the unwavering pursuit of my passion despite the challenges. And while the road was anything but easy, every step was worth it.

Chrissy

Relearning Life: My Journey from Bodybuilding to Amputation and Beyond

Fri, 21 Feb 2025 03:57:52 GMT

Keep moving forward

One moment, I was at the top of the bodybuilding mountain—strong, confident, and in peak physical condition. The next, I was getting fitted for a prosthetic leg, forced to relearn one of the most basic human functions: walking. Life has a way of throwing unexpected challenges at us, and my below-the-knee amputation was one of the biggest I had ever faced.

Recovery wasn’t just about healing; it was about adapting. Residual limb pain made daily modifications necessary. The basics of fitness remained the same, but my goals shifted. At first, simply walking properly became my main focus. But I still wanted to look good, feel strong, and maintain my health. That meant taking a new approach to training—one that worked with my body instead of against it.

I was lucky to have people in my corner, supporting me through every step, literally and figuratively. Like the old saying goes, “Fall down six times, get up seven.” That mindset became my reality. Each setback was just another challenge to overcome. And in doing so, I added more chapters to my book of knowledge, allowing me to return to the gym with a smarter, more effective plan.

Now, with my team of fitness industry specialists, I’m paying it forward. We help others move forward, no matter what obstacles life throws in their way. The biggest piece of advice I can give? There is help out there. You don’t have to do it alone. There are people—like me and my team—who understand what it’s like and are ready to guide you.

No matter the forks in the road, there’s always a way forward. Let’s take that next step together.

You Don't Have to Live in the Gym to Get In Shape!

greg@officialflexwheeler.com (Greg Nagaye) — Thu, 20 Feb 2025 03:30:19 GMT

2-3 Times a Week for 45-minutes Is Enough

Recent research indicates that even experienced lifters don't need to spend excessive hours in the gym to achieve significant strength gains. Studies have found that performing just one to two hard sets for seven to eight different movements can be sufficient.

A 2020 meta-analysis by Androulakis-Korakakis et al. examined the minimum effective training dose required to increase one-rep max (1RM) strength in resistance-trained men. The findings suggest that one set taken to failure, performed two to three times per week per lift at approximately 70-85% of 1RM, is adequate for intermediate-level lifters to make strength gains in exercises like the squat and bench press. While this volume may not maximize hypertrophy or strength gains, it is effective for those prioritizing efficiency or constrained by time.

Further supporting this, a recent study involving 42 experienced lifters with an average of 4.4 years of training experience found that performing a single set of each exercise to momentary muscular failure led to significant strength improvements.

These findings challenge the notion that more training volume always leads to better results. In fact, many gym enthusiasts might be overtraining, potentially leading to diminished returns or even injury. Focusing on high-intensity, low-volume workouts can be both time-efficient and effective for strength development.

It's important to note that while minimalistic training approaches can yield significant benefits, individual responses may vary. Factors such as personal goals, recovery capacity, and overall lifestyle should be considered when designing a training regimen.

Shoulder Workout HACK!

Wed, 08 Jun 2022 18:56:34 GMT

Try higher reps for growth!

We all want great shoulders, for looks, for performance, for injury prevention. Taking that in mind, research has found that the deltoid does not respond well (for growth) to heavy loads. On average, the delt consists of mostly slow-twitch muscle fibers, meaning they will respond better (for growth) to higher rep sets.

Now, this is individualized for each individual and for their particular goals. But even for power/strength athletes or those with higher fast-twitch distribution, utilizing lower loads will also decrease cumulative stress on the joint. BUT…this also does not give you an excuse to go all “soft” on shoulder day.

Ultimately, building both size and strength in the shoulders requires placing an emphasis on both progressive overload as well as creating metabolic stress. Tapping into metabolic stress in the deltoids has been shown to be the most effective way to improve performance, looks, and injury prevention.

Here are a few keys that Team Flex Wheeler coaches have come up with:

Keep rep ranges in the 15-20+ range to get that “pump.”
Increase your overall volume with more sets, typically 6+ per movement.
Use a controlled 2010 tempo.
Decrease rest periods to less than 60 seconds to force your body to recover quickly.

My 2000 Arnold Leg Day Workout

Mon, 06 Jun 2022 18:32:42 GMT

This was my workout for the 2000 Arnold Classic.

The Arnold Classic UK IFBB lineups have been posted!!! I’ve decided to post my leg day workout from 2000, the year I won my (then) record-setting fourth Arnold Classic! Enjoy!

6 sets of Single leg extension 20 reps each.
Leg press 6 sets 20 reps.
6 sets of Single leg leg press 20 reps
6 sets of squats 20 reps
Lying hamstring curl 6 sets of 20
6 sets of 20 standing hamstring curl
Seated hamstring curl 6 sets of 20
Hamstring straight leg deadlifts 6 sets of 20
Waking lunges every day

Tempo used for all sets was 2111. This workout took a long time to complete and it was hard. So you have to keep in mind, this was my career at the time. This workout would typically take more than 2 hours, not really doable for the majority of people out there…even competitors that have to work to pay the bills.

Also, this was my workout that worked for me . There is no guarantee that it will work for you…never trust a trainer/coach that uses the same workout for everyone. What I currently use with Andrew Jacked looks different. What I currently use with William Knight (UFC fighter) looks different. There is no one-size-fits-all answer...EXCEPT everyone squats!

Leg Curls FIRST

Fri, 03 Jun 2022 19:06:02 GMT

Squats are king...but start with leg curls!

The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.

Keto for Hypertrophy?

Mon, 30 May 2022 17:30:32 GMT

Keto is great for cutting the fat, but will it grow muscle?

Let’s set this record straight, you absolutely can lose fat eating a keto diet. The question is, can you also build muscle on it? Simply put, sure, but it’s not easy nor ideal. Just like you can walk to school in the morning, but driving will get you there much quicker. That’s the perfect analogy for hypertrophy on keto.

For hypertrophy’s sake, the intake of carbs and a good prescription of proteins and fats will work best. This combination gives you the needed fuel for anaerobic output. It’s also the preferred source of fuel. On top of that, perfectly times carb intake will help you to consume enough calories in general to promote muscle growth.

If the goal is more muscle mass, let's look at it this way…through SCIENCE!

In a 2018 Journal of the International Society of Sports Nutrition study, the effects of a ketogenic diet on body mass index (BMI) was studied with 24 healthy males over an 8-week period.

All 24 performed resistance training for the 8-week program. Nine of the 24 were assigned a ketogenic diet, ten were assigned a non-keto diet, the rest (five) were told to eat like they normally do.

What did they find? The keto group did see a very significant drop in body fat, the other two groups did not. But, the two non-keto did see an increase in muscle mass…not so much in the keto group. The researchers concluded that the keto diet was very effective in decreasing body fat without decreasing lean mass, but that it was not effective in gaining lean mass. So, keto is a no-go for bulking...

(Vargas S et al. Efficacy Of Ketogenic Diet On Body Composition During Resistance Training In Trained Men. J Int Soc Sports Nutr. 2018 Jul 9;15(1):31)

Smoked Salmon: The New Secret Weapon

Fri, 27 May 2022 19:13:22 GMT

A new weapon to build clean muscle.

A NEW secret weapon…smoked salmon! This tasty meal might be one of the best muscle-building foods on the planet. I used this food extensively while going through my academy, as well as during my times working graveyard shifts.

Take all of the salmon basics: omega-3 fatty acids, the antioxidant astaxanthin. It fights inflammation, improves cognition, improves immune function, and reduces oxidative stress. This fish is a true “can’t miss” food. Smoking the fish makes this meal ready to eat any day of the work week.

There is debate over wild caught or farm raised, both concerning nutritional value and environmental/corporate concerns. Wild caught has been shown to have a better nutritional profile. I won’t get into the second part as that can end up being a bit too political. I will state that numerous experts in nutrition have sided with wild caught over farmed…the taste is better as well.

I will state that farm raised salmon typically contains high levels of dangerous compounds like PCBs, dioxins, and pesticides. For the long run, that is something to keep in mind.

Either would be a better bet than the typical US diet, so don’t split too many hairs on that one. Farm raised can also be a more affordable option, especially in today's economy.

Here is what you will get with a 4 oz serving of smoked salmon:

Wild Sockeye Smoked Salmon

Calories: 180 kcals
Protein: 26 gms
Carbs: 0 gms
Fat: 8 gms

Farm Raised Atlantic Smoked Salmon

Calories: 250 kcals
Protein: 26 gms
Carbs: 0 gms
Fat: 16 gms

Overweight...a Decision?

Wed, 25 May 2022 21:18:55 GMT

Stop blaming hormones...take responsibility.

We have a problem in this country. The first step to solving a problem is admitting there is one. We have an obesity problem in the USA. Being overweight needs to be acknowledged. And, with some rare exceptions, a person is overweight because they ate more food than they needed for an extended period of time. Plain and simple.

This fact is not debatable and has been proven scientifically. All we need to do is look to various populations that went through famines, wars, and incarcerations. In those cases, everyone was underweight, even those in the groups that might have had genetic factors increasing their risk for obesity. The reason was simple, they had a very low caloric intake with a high caloric output that all lead to a drastic loss of weight. Obviously, we want to find an acceptable level of both to elicit fat loss while maintaining overall health.

Looking at bariatric surgery also shows us some facts. Even when someone who has the “obesity gene,” they lose weight post bariatric surgery. They lose fat because the surgery keeps them from eating high volumes of food. Even if their activity level does not increase, their intake of calories is lower. This proves that the over-consumption of calories is the cause of fat accumulation. It is ultimately a decision.

Here's the good news, taking this into mind, if your decisions are the catalyst for gaining fat, the solution is simple. Your decision to lose it.

It really is, ultimately, up to you. But you do need a plan, let us help.

Volume is KEY!!!

Mon, 23 May 2022 18:28:42 GMT

It's not how many times you're in the gym that counts.

How often should you work out per week? The most optimal frequency is determined by the best volume for your goals.

Let’s look at this from the extremes to break it down.

Let’s say that I were to program you one workout per week. Let’s get beyond your thinking I lost my mind, and you’d be correct, but if I were to get your volume right, that single weekly workout would take you up to 6 hours to complete. Obviously, this idea won’t work.

Ok, that went bad, let’s go the other way…now I put together a 14x per week program! The upside, each individual workout would be extremely short and you’ll be able to really go all out on them. That doesn’t fix the obvious problem of unless you have a home gym and don’t work, driving to the gym 2-3 times per day for a couple of sets isn’t a great use of your day.

The real answer is to look somewhere between these two crazy ideas. Let’s say that your training volume calls for 16 working sets of squats per week, the idea of only training legs once per week won’t really work. Five times a week wouldn’t really work either. In this case, three times a week makes a lot of sense.

To nail home the point, it’s training volume that drives growth and strength, not how many times you’re in the gym. Manipulating the frequency to achieve your optional volume is the key.

Body Part Training Once a Week?

Fri, 20 May 2022 16:53:49 GMT

Bro Science...that's so 20th century...

Going with the body part training scheme of once per week to allow for recovery is extremely 20th century…and totally bro science.

Let’s look at chest day, for example. That would be Monday, the International Chest Day for all gyms. You’ll hit flat bench, incline bench, decline bench, some machines, blah blah blah... Pretty typical for Monday’s…right?

Now…let’s talk about some cold, hard truth. Let’s say you “destroy some chest” on Monday, then you spend the rest of the week in recovery mode…I guarantee you, without a doubt, leaving development on the table. That could be strength, endurance, and hypertrophy.

And…here’s why. Protein synthesis absolutely stops within a 48 hour time frame, sometimes sooner, post training. Taking that into account, you do the damage on Monday, you’re rebuilding on Tuesday, maybe a little on Wednesday, then…nothing until Monday again.

What if you did this instead: you hit chest (or whatever area you are focused on) Monday, Wednesday, and Friday. Three times a week you stimulate growth. Then you spend Tuesday, Thursday, and Saturday/Sunday letting your body synthesize protein. That’s a WHOLE LOT more growth…maybe not 3X, but more nonetheless.

Now, imagine doing this for those lagging body parts you have to grow! PROGRESS.

NOW, you will have to choose 1-2 areas to concentrate on, you cannot do this for your whole body day-in and day-out. For the general client we recommend doing a push-pull-leg split…or similar.

Forget the "Fat Burning Zone"

Mon, 16 May 2022 16:24:36 GMT

Go Hard and Fast or Low and Slow.

I really don’t care what your FitBit says, or your Apple Watch…throw away the “fat burning zone” schtick. Here’s a hard dose of reality, you’re in the fat burning zone when you’re watching Monday Night Football, drinking a beer, watching your awesome 85” screen. At that time, the majority of the energy you’re metabolizing is coming from fat…in other words, low intensity activity utilizes a higher percentage of energy from fat.

(Forewarning about language)

This is the sh-t that led to our crap industry incorporating the hamster wheel of treadmills and bikes that formed the fitness industry for the 20th century. We loaded gyms up with “cardio” equipment and convinced the general public this was the way to go for fat loss. This simpleton approach to physiology overlooked the physiological fact that utilizing fat for energy isn’t all that impressive when you’re not utilizing much energy. To make matters worse, this type of exercise has shown to be extremely catabolic…meaning you’ll also utilize muscle tissue for fuel.

You’re better off going (almost) full-CrossFit, or the other end of the spectrum and just take your dog for a walk. Option #1. will definitely be better to first responders preparation...something close to my heart (obviously). Let’s take a look at both:

HIIT, MetCon, or whatever you want to call it has been shown not only to save muscle, but also build it under the right conditions. Add the awesome effects of post-exercise oxygen consumption (EPOC) to the benefits of going “hard” and you have a real winner. Just to clarify, EPOC is the “after-burn effect” of hard exercise, forcing your body to utilize additional O2 during recovery to account for the oxygen debt you built up during your workout. This process also continues the fat burning process with an elevated metabolism for an extended time frame after your workout.

Not to mention, activities a first responder will have to prepare for more closely resemble the short-duration, all out sprint than 40 minutes on a step mill.

For this, try sprints, EMOM with big bang exercises, or even Tabatas on whatever.

Now, this is where CrossFit get’s “it” right sometimes, and extremely wrong others…really depends on the coaches. You cannot go all out all of the time…you will break. The low-down, easy activity approach is a great supplement here. Take your dog for a walk, take a nice bike ride with the fam, etc. There are so many benefits to this 2-3x/week activity…so just put those in there.

Work Smart, Not Hard

Fri, 13 May 2022 18:32:07 GMT

A tired, sweaty client isn't necessarily a better client.

Anyone with a stopwatch and whistle can make you puke, and sweat isn’t really the equity we’re looking for here. A real pro will make you stronger, faster, and better. We all need to be aware of this, especially the consumer. The majority of people out there just can’t distinguish between getting “tired” and getting “better.” “Better” should be the goal.

Let’s look at it this way, in terms of a kickboxing coach (that’s my personal genre). Let’s say that two separate coaches are helping two separate athletes prepare for sparring.

Coach #1 spends the first session reinforcing proper footwork and movement for 3-minute rounds. Coach #2 has their athlete work 3-minute rounds crossing over punches on a heavy bag for the entire workout.

The athlete crossing over punches for a whole hour will be sweatier and tired, but the athlete reinforcing technique will get better, or improve, from the workout.

We have to be careful hiring a “coach.” Far too many think a puking athlete is the sign of a great workout. These coaches make up for a lack of knowledge with “pain storming” their athletes into submission. There are a lot of personal trainers that will do the same thing.

Now, the Flex Wheeler Team is all for a hard training session. We just need to make sure that there is a reason and purpose to it.

Eat Organ Meat

Wed, 11 May 2022 18:22:32 GMT

Eat the whole animal...nothing to waste.

This is something we can all benefit from. Doesn’t matter what your goal is, bodybuilding/physique/bikini, rehab, performance sport, or just being healthy. Eating the whole animal is good for you. Unfortunately, those of us that grew up here in the US, the thought of eating kidneys or tongue isn’t the most appetizing thing. Outside of a few cultures here and there, in most of the world eating organ meats is almost preferred. At the very least, they just don’t want to waste anything. Growing up in rural Pennsylvania, eating the "innards" of animals was staple. In the animal kingdom, after the kill (sometimes during) the predator will rip the prey open and start with the organs. What do Discovery Channel predators know that we don’t?

First off, they know that the innards are the most nutrient dense parts of the animal. The quality of the protein in those parts are also high, as well as rich in essential fatty acids, vitamins, and minerals.

If we were to compare 6 ozs of beef liver with 6 ozs of filet mignon, they will have similar levels of protein and essential AAs, but the liver will have far higher levels and quality of vitamins and minerals.

Here’s where you should go:

Liver: a great source of vitamin A, all B vitamins, vitamin C, iron, phosphorus, selenium, copper, manganese, and zinc. These micros will help with development of both t- and b-cells; the metabolism of carbs and cholesterol; augments the effects of exercise.

Heart: a great source of B vitamins, iron, selenium, phosphorus, copper, and CoQ10. All play a vital roll in energy production, red blood cell formation, and metabolism of AAs, glycogen. Helps with iron absorption and thyroid function. Oxygen transport. CoQ10 is a wonderful antioxidant as well as lowers blood pressure and can improve power output.

Kidneys: good source of B vitamins, iron, phosphorus, copper, selenium, zinc, and vitamin C. Fights muscular fatigue, offers neuroproductive benefits, thyroid hormones, and can increase testosterone levels.

Tongue: great fat content, zinc, potassium, B vitamins, choline, and monounsaturated fats. Helps with fortifying cell structure and neurotransmitter synthesis. Regulates fluid balance and helps with electrical activity of the heart and muscles.

Post Workout Nutrition Window

greg@officialflexwheeler.com (Greg Nagaye) — Mon, 09 May 2022 18:18:07 GMT

The answer isn't so straight forward according to new research.

This will be one of the most convoluted answers ever! Is the post-workout window for nutrition 1 hour? Or is it 2-3 hours? Could it possibly be 6 hours? Wait…what’s going on here? Well, if you were to look at the metadata and read all of the articles (I sadly did), you’ll find that research shows that the window is “all of the above.”

Probably not surprising that with all of this inconsistent information that this is the most pervasive myth in the fitness world. What’s worse is that each time frame has it’s scientific, peer-reviewed support. The most often referred to studies are Esmark et al. (2001) which looked at untrained and elderly subjects and Levenhagen et al. (2001) that used cardio exercise. While peer-reviewed and acceptable in the scientific world, there are some issues for applicability.

First off, “elderly” individuals digest and absorb protein differently from those considered healthy adults. There is research (ya…I went there) that shows that people over the age of 65 digest and absorb whey protein almost exactly like they digest and absorb casein (Dangin et al. 2003). In layman’s terms, they do both slowly. It’s also been shown that seniors benefit from having up to 80% of their daily intake of protein consumed in a single meal (Arnal et al. 1999).

Here’s a head scratcher…Esmark et al. (2001) showed that consuming a post workout meal 2 hours post-exercise actually PREVENTED any and all improvements from training. Ya…I don’t get that one either…and it was published!

And, seriously, when it comes to cardio…there is an obvious difference in response to stimulus. Let’s leave that one there…

Now, with all of that said, what are we supposed to posit? Well, enter what many feel is the most underrated study in the past several decades. Tipton et al. (2003) looked at the responsiveness of protein synthesis for a full day following a training session. They found a 24 hour enhanced anabolic level. A full day. So, taking that into account, a morning protein shake will have the same impact on muscle protein synthesis as one consumed 1 hour post workout.

MacDougall et al. (1995) showed decades ago that protein synthesis is elevated for the same amount of time. In fact, Phillips et al. (1997) showed results lasting up to 48 hours, and that study showed elevated levels of ~33%.

I think we can throw out the 1-hour post workout window now…

Calf Training Tip #2: The Calf Pump

greg@officialflexwheeler.com (Greg Nagaye) — Fri, 06 May 2022 20:41:30 GMT

Volume, Volume, and more Volume!!!

We’ve discussed if you should, then how you should if you absolutely have to. Here’s another quick tip for you. Start your calf training with a high-rep set FIRST. You will need to do 30-50 reps for that first set to really amp up metabolic stress.

Now, keep in mind with any set that goes higher than 10-15 reps, your form will invariably break down and get sloppy. This can lead to the muscle losing the ability to keep good muscular tension, and fiber recruitment will also deteriorate. Sloppy reps are just not good for anything. So leave your ego at the front desk, YOU WILL NEED TO GO LOWER IN WEIGHT.

Here we go, there is an answer…but you will need to put in effort and it has to be quality. Concentrate on the tempo (likely a 3231 or similar) on EVERY SINGLE REP. As Flex likes to say, the mind-muscle connection is key here. This cannot be just moving the weight up and down.

Using a 3231 tempo.
Take a good 3 seconds to lower the weight.
Hold at the bottom for 2 seconds at a dead stop, feel the stretch.
Slowly contract the weight up for 3 seconds.
Squeeze the calves tight at the top for 1-2 seconds.
Repeat.

Now, do the math! A set of 12 will take 108 seconds, that’s almost a 2 minute set. For that first set of, let’s say 40, we’re now talking 360 seconds for a SET! That’s a 6 minute set of calves. And, of course, mobility/stretching and nutrition will be just as key as the workout for growth. Keeping in mind our blog from Monday discussing “should you be,” keep your expectations realistic. Again, you will not be able to use the weights/overloads that you normally use, it just won't happen. I've done this on an empty seated calf raise and could barely walk the next day.

Calf Training Tips

greg@officialflexwheeler.com (Greg Nagaye) — Wed, 04 May 2022 18:25:05 GMT

When you REALLY WANT calves, but they're not cooperating.

OK, one of our coaches (me) discussed whether or not you should even spend time training calves in our last post, now we’ll discuss some tips that will help if you absolutely must.

Here are some very basic tips to integrate into your program when training calves.

YOU WILL NEED TO TRAIN THEM OFTEN. With typical fiber type makeup of these two muscles, frequency needs to be high. For development purposes, you will need to hit them a minimum of 3 times per week. MORE if they’re a lagging body part.

YOU WILL NEED TO DO A LOT OF WORK. That’s total volume (sets, reps, and variety). Variety so you don’t get bored. We can look at one study that measure biometrics of distance runners. It showed that those that ran an average of 59 miles/week had 20% larger calves on average than those that ran 15 miles/week. THIS DOESN’T MEAN YOU HAVE TO RUN, but it shows a direct correlation to volume. So, 3 x 10 of calf presses just won’t cut it. You're going to need to set aside some time to get serious volume in.

YOU WILL NEED TO HIT BOTH MAJOR CALF MUSCLES, meaning the gastrocnemius and soleus. You cannot just go with a standing calf raise, or just a seated calf raise. You will need to do both.

For growth, YOU WILL NEED TO GO SLOW, USE PAUSES… SO TEMPOS ! If you need to, refer to our blog post on tempo s . If you want to grow your calves you will need to implement slow and long tempos, and it will hurt! Try out the following tempo on all calf exercises: 3232. If you know how to implement that tempo, you know that is a 10 second repetition, for every repetition. A set of 12 will take 120 seconds, that’s 2 minutes for a set. It will burn. You will not walk normally after. Getting out of bed the next morning will suck.

These are just basics to augment what you’re currently doing. Remember we spoke about volume? Think 5 x 12 for each exercise if you want a chance to grow those calves. This isn’t even going into exercise selection, variation, or speed drills.

Come back on Friday, I'll discuss how to really get that pump in.

Should You Train Your Calves?

greg@officialflexwheeler.com (Greg Nagaye) — Mon, 02 May 2022 18:16:07 GMT

For most of you...the answer is "NO."

This has been a point of contention for a lot of people, and a point to argue about on Twitter. I, personally, am one of those coaches that never directly train calves or puts them into any client programs (directly). In over 30 years of coaching, I can count the number of clients that I include direct calf training on one hand, and they were competitive bodybuilders that were lacking there.

Here is why:

Calves have the lowest level of “trainability” to gain size. It’s not impossible, but the amount of hypertrophy you can stimulate is minimal. And truthfully, if you’re doing squats, deadlifts, lunges, etc. you’re not really missing out on anything.

And that’s not taking into account genetics. For instance, tendon length has a direct correlation to trainability. Just look at basketball players…they do a ton of work (plyo, squats, OLY lifts) that should stimulate growth, but most have small calves. That’s tendon length. Also why most tall people have problems here.

Now, if you include the big bang lifts in your programs, your calves will get stimulus. OLY lift variations, squats, deadlifts, farmer’s walks, prowler/sled work, and lunges utilize plantar flexion and proprioception at the ankle…calves! If your calves aren’t where you want and you are using these exercises, isolation exercises aren’t likely to make the difference...sorry.

Now, if how your calves look is that important to you, or even causes some mental trauma…go work them, you do you. Just keep in mind that your return on investment is highly unlikely to be what you want.

That being said, our next blog post on Wednesday 5/4/22 will address some tips and tricks that might be able to stimulate some growth.

Eat to Grow Basics

greg@officialflexwheeler.com (Greg Nagaye) — Fri, 29 Apr 2022 18:42:27 GMT

Basics: How to eat to get ANABOLIC!

Let’s be sure to separate goals here and be realistic. Gaining muscle is an anabolic…losing fat is catabolic…at least if we keep it really simple, let’s look at anabolic/growth.

So, unless you’re able to pull off a really great re-comp program, you will need to let yourself slowly gain muscle, while dealing with the low accumulation of fat that comes along.

Once you’ve gotten to a set goal, you will get to reverse gears. Now, a caloric deficit will be implemented that will allow you to melt that fat right off. But, you will have to toe the line to prevent muscle loss. But that's for another post...let's stick with the basics on how to eat to gain muscle.

During the weight gain portion, your body will require sufficient calories and you will need to optimize your macronutrient ratio. Now, that comes with various “recommendations,” here are some of those…

Keeping this simple, here are some starting points (STARTING POINTS). Protein should be 0.8 to 1.0 grams per pound of total bodyweight. Fat should be between 0.3-0.5 grams per pound of bodyweight. The rest of your calories should be budgeted intelligently utilizing carbs.

Start your hypertrophy phase with those numbers, but be sure to monitor your weekly average change in bodyweight…you’ll likely need to adjust everything a bit as you go. If your bodyweight does not increase, or actually decreases, add carbs until your weight starts increasing. Your goal is to increase between 0.5-1.0 lbs per week.

Addendum: This is a basic set of guidelines and we would also have to discuss micronutrient needs, as well as address your digestion. You can be eating perfectly, but if you're not digesting and absorbing optimally it's all a waste.

Why You Should Use All Rep Schemes

greg@officialflexwheeler.com (Greg Nagaye) — Wed, 27 Apr 2022 18:38:49 GMT

Doesn't matter what your goal is, using all rep ranges will benefit you.

Old school wisdom led us down the almost cultish path of specialization. Low rep ranges (1-5) build strength/power, moderate ranges (8-12) build muscle, high ranges (12+) develop endurance. For these groups, there was absolutely no veering from your group, your program. If you're a bodybuilder, it's all about growth and you need to get those reps in. Powerlifters only need to be strong, nothing over 5 reps! For the "toners" with neon colored weights, have to go high or you won't be toning. Should you be handcuffed to your specialty rep range? No, you should be utilizing all ranges as part of a well-designed periodization model. Now, there is scientific proof to the essence of that, the issue lies with the application of those principles.

We basically told exercisers that they had to specialize in one of those categories based on the goal(s) they are working towards. So, powerlifters and OLY weightlifters never went above 5 reps. Bodybuilders stayed in their 8-12 lane. And the “toners” working out at home only did sets of 20. Now...you throw that all out the window.

Here is what we know now…THROUGH SCIENCE…there are benefits utilizing all of those rep schemes for all goals. Here is how we explain it:

Powerlifters and OLY weightlifters can benefit from putting on some muscle, as long as they’re able to make weight. Think of it as adding more horsepower to the engine.
Bodybuilders/physique athletes benefit from the occasional strength mesocycle. Improving your strength foundation, at least on a CNS level, can only help by improving the neuromuscular ability of that added muscle when you go back into 8-12 rep ranges. That will lead to better gains.
Everyone will benefit from the occasional high-rep work. Increased vascularity, extended time under tension, improved attention to form all benefit the lifter. Believe me, 20 reps will change your life.

A well designed program will include elements of all 3 rep ranges. Typically this will come by way of periodization, alternating mesocycles in the overall macrocycle. But, of course, you’ll prioritize the rep range that addresses your specific goal.

Powerlifting Mesocycle: Sets?

Mon, 25 Apr 2022 18:30:49 GMT

Basic framework for a 6-week POWER mesocycle.

So, you've taken the plunge away from your typical bodybuilder workouts to try something new...and you want to supercharge (neurologically) all that muscle. Now, we need to figure out sets (rep range has already been discussed for this round). Most of the time, what has been shown, for most of us, 3-5 working sets is the optimal number. But that is assuming you’re on a 3-4 day a week program (a topic for another day).

If you are utilizing a periodization model for your program (and you should be), whenever you start a new mesocycle you’ll typically start with a lower range of sets in week one, then gradually increase as you progress along. This should all culminate in a very rough, high(ish) volume week towards the end, followed by a de-load week. During the de-load week, your intensity stays high, but your volume will go down. Here’s an example:

Week 1: 3 working sets
Week 2: 4 working sets
Week 3: 5 working sets
Week 4-5: 5-6 working sets
Week 6: de-load 3-4 working sets

Why? First off, you’re starting a new mesocycle, you will likely be utilizing some new(ish) exercises and (hopefully) different rep schemes. The “newness” of all of that brings up your body’s adaptive response to the new overload.

Next, while you do want to put in effort and train hard, taking it past your limits every week isn’t a good call. Going ALL OUT requires an extended recovery period (unless you have a death wish). If you decide to go all out one week, you will need to program in a de-load week to follow…not great scheduling for a 6-week meso.

Finally, when starting a new mesocycle, you will be introducing new elements, or at least elements you haven’t been utilizing for the past month (at least). Even if you’ve done this before, you can’t be completely sure about how you will respond this time, so it’s better to give yourself a smart start.

In the end, you should find that your newly grown muscle from you hypertrophy mesocycle now functions more efficiently. After your de-load week, you'll head back into another 12-week hypertrophy round with more neurologically efficient muscle. Getting another 2-3% can be massively effective.

Rep Range for Growth

greg@officialflexwheeler.com (Greg Nagaye) — Fri, 22 Apr 2022 19:03:26 GMT

OK, it's still not that simple...but here you go.

Take this however you want, quote what “so-and-so” said, or what (insert your favorite IG influencer) said worked for them, but this scientifically researched fact won’t change. MORE MUSCLE HAS BEEN GROWN USING THE 8-12 REP RANGE THAN ALL OTHER RANGES PUT TOGETHER. That's not an opinion, something I culled from some "godfather," it's just scientific metadata from more peer-reviewed studies than I can count.

The current BULK (see what I did there?) of scientific research on muscle hypertrophy shows that muscle hypertrophy is directly correlated with how many hard sets you perform along with taking each working set to MOMENTARY muscular failure.

So, although you can argue sets of 2-3 all the way to sets of 20+ can build muscle, and many have done so…in practical terms, there are reasons why you shouldn’t go that route, at least not all the time.

Let’s go with this, the LOW rep ranges, let’s go with 1-5, require heavier weights, if you are going with the goal of momentary muscular failure. Some problems with that include:

Greater risk of injury.
Greater sympathetic nervous system stress.
More warm-up sets needed.
More rest time between sets (more time in the gym).

If you have all the time in the world, don't work, and have no life...go for it!

The high rep scheme (13+) only has one really crappy drawback…again, if you’re going for momentary muscular failure, you will find that the last few reps are the most productive for growth. If you’re working with a set of 20, the first 18 or so only serve to get you to the failure state, leaving 19 and 20 as the productive ones. They are necessary, but utilize a whole lot of time. However, if you go with sets of 8, it changes to 5-6 reps to get you into the growth zone.

So it really comes down to time in the gym vs time for "life." Most of you out there don't have 2+ hours a day to workout, it's not your whole life. Most of the "gurus" on social do this for a living. Take me for example, I work from home and I'm also an IFBB pro, different life situation from the parent that works 40 a week, or the student that's taking 15 credits on top of a part-time job. Most of us need to maximize our time spent working out.

But does that mean you throw out the low or high rep scheme workouts? No. Periodization is the key to all results.

NOW, given those scientific facts, there are reasons to place some well scheduled mesocycles using those low and high rep ranges:

Low reps (1-5) have a GREAT impact on strength and power. And, let’s be honest, you should care about being stronger. Getting stronger will help you move more weight when you head back into those 8-12 ranges/macros. Or, your goal may be strength/power…in that case you’ll want to seed in some 8-12 cycles. Everyone benefits!
The high rep ranges (13+) have more of a cardiovascular benefit…so, more calories burned. You also won’t need as many warm-up sets.
Finally, if you ALWAYS stay in the 8-12 range, your body will habituate to that stimulus and will eventually react, or grow, less than before.

Either way, no matter “what worked so-and-so,” programming a 6-8 week mesocycle of 1-5 or 15-20 reps, to work along with your typical 12 week mesocycle of 8-12 reps will provide really great long-term results.

COME BACK NEXT WEEK! We'll address working in those low and high rep workouts and their benefits. Or you can check out Flex's eBook on Amazon, everything is broken down for you!

Mixed Training Techniques

Wed, 20 Apr 2022 19:18:26 GMT

For best results, you need to mix it up.

Ok, people have been asking us lately, “are you all anti-bodybuilding now?” No, we are not. We are against purely training in one manner, and that’s for just about all goals. Even bodybuilders, competitive and high-level ones, need to incorporate other phases into their overall program. This will not only optimize results and move you past plateaus, but also lower the possibility of injury.

A well designed program must incorporate compound exercises (closed and open chain), utilize all planes of motion (including cross body), as well as isolation (typical bodybuilding) exercises. And if you ask me “why” I swear I’ll smac…no no, ok, those all offer different benefits that we all need. Each one will benefit the various interdependent components of strength and purposeful capacity (see our last blog) that the others may miss. If we look at this logically, you’re simply making sure you don’t miss anything.

You want to be a human that can perform a broad range of tasks and possess a high purposeful capacity. You DO NOT want to be someone who’s body is only adapted to a limited number of gym, machine-based movements. The more adaptable to the real world that you are, the more successful you will be able to navigate life or your chosen sport’s physical demand.

Further, building both a stronger body, as well as a more muscled one requires utilizing all strength training components. NO single type of resistance exercise can address all demands.

Remember, your body will respond to how it’s loaded, then they adapt to that load. Placing different loads, different placements, and different body positions will change the force generation and CNS coordination in response. Cross-body exercises are different from compound exercises. Then isolation exercises fill the gaps left over. Nothing left to chance.

See, it makes sense to mix things up. And we haven’t even gotten into programming CNS-based training into hypertrophy and sports-specific programs. This all provides for a more effective and comprehensive training method.

Purposeful Capacity

greg@officialflexwheeler.com (Greg Nagaye) — Mon, 18 Apr 2022 18:59:07 GMT

Training purposefully for your specific goals.

The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.

Principles: Sticking to the "Basics"

greg@officialflexwheeler.com (Greg Nagaye) — Fri, 15 Apr 2022 19:42:33 GMT

Exercises are Mechanisms to apply PRINCIPLES.

Let’s keep this simple, stick to the "basics." If your progress isn’t where you want it to be, the answer is not more intricate exercises or a more complex program. What you need to do is embrace training principles and implement those principles with your chosen movements. Unless your chosen sport is Powerlifting or Weightlifting, there is no particular exercise an athlete or average Joe will need to improve. You will, however, need to follow correct training principles for which there are a variety of applications and variations to use to achieve your goals.

Unfortunately, what you typically get is the “trainer” that memorizes exercises and programs, or worse...what worked for them personally in the past. Or they may have a servitude to some type of training method (see CrossFit). Typically, the trainer that talks about “sticking to the basics” has a list of exercises that they run through with clients 3 times per week…not what we’re looking for...NOT WHAT WE MEAN.

So, let’s put it this way…there are no basic exercises, only principles. Exercises/movements can run the scale on the complexity meter, as a Snatch is very complex where a Back Squat is less complex, and a leg press even less complex. It’s how you go about using each exercise, and how you apply certain training principles that matters. Variation on global reps/sets/tempos, overload progression, etc. are what matters most. And don't forget about planes of motion!

Making intelligent decisions about programming comes down to a scientific expertise in analyzing each individual and applying universal principles of training, kinesiology, and biomechanics. It really is all intelligent, educated decision making…and that is not equate to following current trends or memorizing the WOD on a website. It definitely doesn’t come down to modeling things after some coach or athlete’s workouts posted on Instagram.

Ultimately, the chosen exercises are really just your chosen method to apply scientifically proven principles. It is the principles that dictate the movements/exercises and how they are applied.

Regardless of trends or industry movement, the basic and foundational principles of training will remain unchanged. How we train an athlete today, barring some crazy scientific discovery, will remain the same in the 22nd, 23rd, and 24th centuries and beyond. The application of those principles may change, but the foundations of “why” won’t.

Getting Buffed: What They Don't Tell You

greg@officialflexwheeler.com (Greg Nagaye) — Wed, 13 Apr 2022 19:26:44 GMT

Expectation vs Reality: What really happens as you progress.

To paraphrase the great Ronnie Coleman, “Everybody wants to be a bodybuilder, but nobody wants to lift heavy ass weights.”

Ok two issues, plenty of guys will lift the heavy ass weights. “Heavy ass” is subjective, so we’ll leave that part alone, but plenty of GUYS (mostly) are putting in the time and effort in the gym. That’s not really at issue. Now…”everybody wants to be a bodybuilder.” Really? If "yes," why exactly?

Well, if you do, here are some hard truths that no one will tell you ahead of time…. THESE ARE THE UNINTENDED CONSEQUENCES OF GETTING BIG AND RIPPED:

No competitive (successful) bodybuilder in any division looks great year-round …in fact, it’s likely a total of 1-2 months per year that they look like you think they do…and those months correspond with shows! You think Bumstead looks great during the Summer at the beach? Really depends on when the Olympia is scheduled to figure out when he starts prep, and what you think “looks great” is…definitely not stage great.

Here’s the great one…the general public will assume you’re stupid . I’m talking Appalachian, 3rd grade drop-out stupid. In fact, the bigger you get the more stupid they will assume you are. And we’re talking supply and demand inverse relationship stuff here…so the bigger muscles you have, the more stupid they will think you are. So…Ramy = jellyfish-level dumb, Mark Zuckerburg = billionaire-level smart. You will not be taken seriously about anything, even working out…because, that’s like, actual…”science stuff.” Bro Science doesn't count, and is actually a future post…

I really hope I’m wrong about this one…I really wish to be proven wrong about this one… but you’ll (mostly guys) look for any excuse to either wear a tank top with anything, or worse…just take your top off anywhere . Seriously…we had a volunteer help out with our booth at the Arnold this year and after a few minutes he took off his Flex Wheeler Signature Series shirt and worked the rest of the shift in jeans, work boots, and…a tank top…no really…he wore “that” outfit in public willingly.

You won't want to eat anything that tastes good...ever. Don’t fall into the trap where you won’t EVER eat anything tasty…it’s really not worth it. Outside of prep, I enjoy life…but I’m the cynic writing this blog post. That same nipple-head volunteer from the Arnold also brought all of his food with him in baggies…not a big deal as he’s in prep. But he had his girlfriend doing the same thing…she doesn’t compete. Yet, she’s eating a contest prep diet for a bodybuilder…WHY???

Now…here’s the harshest irony. Most girls really don’t go for the guys with too much muscle, that look like "bodybuilders." I know, it sucks that you started this journey to look like Flex or CBum or Ramy…only to find out that the vast majority of women are turned off by guys that look like that. Do you hear that? That’s the universe laughing at you…

Don’t believe me…ask the successful, competitive bodybuilder in the gym to take inventory of the last 10 people that complimented their physiques. Now ask them what percentage of those 10 compliments came from women? How about what percentage were women that didn’t either work in the industry or compete themselves? Or even more specifically, check out the recent IG post Flex put up of him posing during the ‘98 Arnold. Now, take inventory of the likes and comments. I’ll bet you 99+% are guys…actually, don’t take that bet because I have the analytics…

Better yet, take the girls you’re trying to get attention from, or the women at school or work, or even the women in the movies you watch…now look at their significant others. Do they look like CBum (who I feel is more “normal ripped”) or do they look like Justin Beiber or Ezra Miller? Let’s go down the list...name one Hollywood starlet you lust after that is linked to someone that looks like CBum, let alone Ramy…closest I can think of is Ryan Reynolds and Blake Lively. Let me make this simple for you…although there will be some exceptions, winning an NPC show is not the way to attract that hot Alpha Phi in your Econ class…

Now, if you’re doing this for you, knock yourself out. You will find some great people in the gym. You will learn about yourself. If you don’t take it too far your health will benefit. If you do it intelligently you will learn about exercise science and nutrition and lifestyle. I simply advocate taking a serious look inward prior to starting your journey, have a well-thought out reason for doing so.

Nicotine: The Fat Burner

greg@officialflexwheeler.com (Greg Nagaye) — Mon, 11 Apr 2022 18:36:32 GMT

Your NEW Secret Weapon to get LEAN!

I can’t wait to see what kind of mayhem this blog post creates…especially after our Negative Effects of Alcohol post. Hint…we said there aren’t any direct, negative side-effects on immediate performance. So, let’s set things completely straight, we are not telling you to smoke or promoting smoking cigarettes or cigars. We are not promoting anything and do not own stock in any nicotine company.

Now that we've gotten that out of the way…here we go.

YES…nicotine is addictive and is the addictive substance used in cigarettes to get people addicted. NO…I am not advocating smoking cigarettes for any reason. BUT, there are definitely beneficial uses for athletes, we just need to control it’s use and utilize better delivery systems.

I typically go (FOR MYSELF) with lozenges, you can also utilize chewing gums. Here are some basic FACTS to keep in mind:

Nicotine has never been determined as a direct cause of cancer…that’s tobacco.
Nicotine has been used in energy drinks for decades in Asian countries (all of whom have lower cancer rates than the US).
Nicotine heightens activity in the brain’s cholinergic pathways, leading to improved concentration.
Nicotine has appetite-suppressing effects.
Studies have found a link between nicotine and increase in lipolysis, or fat burning. It is a mild metabolic booster, which may explain the typical weight gain in people who recently have quit smoking.
Nicotine raises dopamine levels in the brain and makes it produce more endorphins. It also stimulates the release of acetylcholine. All of this enhances mood and energy levels.
Nicotine can improve reaction time.
Much like caffeine…NICOTINE CAN BE ADDICTIVE. However, studies have found that addiction to nicotine gums, lozenges, or patches are rare…which is why they are utilized in smoking cessation programs.

Keep in mind, nicotine does have it’s drawbacks, but so does caffeine. If your typical nicotine dose was through a grande frothy cappa-something drink at Starbucks we wouldn’t be villainizing it like we do (just watch the comments on this one).

Now, it’s like every other supplement out there, it’s not for everyone. Read up on the substance, read the label, and take your own reaction to stimulants into consideration. Always start with a low dose and gauge how things go. I usually get 1-2mg lozenges and routinely cut them in half.

Remember, nicotine is not “evil,” but it’s not completely benign…just like caffeine.

Beach Ready in 2 Weeks?

Fri, 08 Apr 2022 15:15:33 GMT

Specialized FWDS Carb Cycle Crunch

Ok, let’s say it’s mid-Summer and you’ve been invited to a last-minute beach trip with some friends from work. You workout regularly and stay “relatively” lean…and you want to show up and turn some heads.

Now, we can’t turn Fred Flintstone into Chris Bumstead…but if you’re off-season CBum we can make you presentable CBum. How? We’ll go with specialized carb cycling. This will let you take advantage of the fat-burning effects of low carb eating while also taking advantage of the periodic carb up.

Now, this plan will take a full 2 weeks…14 full days. If you don’t have that, it won’t work.

Now, here’s how things will go. Starting day 1 off on a Monday, you’ll go low carb for four (4) straight days. That’s Monday-Thursday. Your goal is to deplete glycogen stores while keeping insulin levels low. This, in turn, will make you a fat-burning machine. You will need to train with weights for a minimum of three (3) of those days…obviously four (4) would be better. This will optimize the glycogen depletion, burn fat, and maintain muscle.

For this program, some type of “cardio” should be done daily. A minimum of 30 minutes of either steady-state or HIIT. As you know, we are advocates of some type of HIIT vs. steady-state in most circumstances…but even more so here for depleting glycogen and maintaining muscle.

As for carbs per day…here’s a simple calculation: 0.25 grams per POUND of bodyweight. If you weigh 100 lbs (just an example), you’ll get 25 grams of carbs per day. I realize that is LOW, but we’re in a time crunch here and you’ll need to suffer to turn some heads in two weeks...SUCK IT UP!

Go ahead and set your protein at 1.5 grams per pound of bodyweight and fat at 0.25 grams per pound of bodyweight. So, that’s 150 grams of protein and 25 grams of fat, for a grand total of 925 calories per day (25 g carb, 150 g pro, 25 g fat), or a tad bit under 10 kcals per pound of bodyweight. Again, on the extreme side, but we’re in a time crunch. Do this, and your lean-ish will become "regular person" beach ready.

A simple plan, but it will get you looking NICE for this last-minute beach vacation.

Nutrition Secret Weapon

greg@officialflexwheeler.com (Greg Nagaye) — Wed, 06 Apr 2022 20:00:32 GMT

Lacto-Fermentation is your NEW WEAPON!!!

The Ok, I’ll cave in for a day and talk about a new secret weapon in the hypertrophy nutrition realm! IF your goal is to gain muscle, you will need to eat more food, and you will need to optimally digest and absorb those foods. Now, most of you knuckleheads will rejoice and celebrate at the thought…but it’s not that simple and it’s really not that easy. I’m not talking about just calories from anywhere, they still need to be targeted and relatively clean. With that it mind, getting the needed number of meals down isn’t easy, you will get full and not want to eat any more at some point. Even if you are able to get the meals down, that doesn't guarantee you are digesting and absorbing those meals optimally. Here is a new “secret weapon” we’ve stumbled upon, that also has some overall health benefits, that will help you get the meals down and optimally digest and absorb those calories!

Sauerkraut is that weapon! I stumbled upon it while recovering from antibiotic use from an infection. My goal was to re-establish gut flora with some raw sauerkraut (and some kimchi)...but started to notice that starting a meal with sauerkraut led to my being able to eat more food during that seating. Wanting to make sure this wasn’t just a fluke, I started my next few meals with sauerkraut…and each time I was able to eat more than normal. Add to that, I didn’t feel like a stuffed pig following the meal…I actually felt pretty great.

And...this will be a little TMI...we'll say that analyzing digestion and elimination showed that I was doing better in that area as well. It also showed in some gains that I was making while prepping for my IFBB pro debut.

So, of course I decided to turn some of my clients and friends into guinea pigs and had them follow suit. Without exception, EVERYONE had the same results…they were able to eat more and felt better.

It made absolute sense…lacto-fermented foods like sauerkraut and kimchi are AWESOME sources of probiotics. This beneficial gut bacteria has been shown to optimize overall health and digestion. A better performing digestive tract means not only more food, but also better absorption. All GREAT for hypertrophy. Lacto-fermented foods should become a staple of your nutrition programs!

Insulin Sensitivity Strategies

greg@officialflexwheeler.com (Greg Nagaye) — Mon, 04 Apr 2022 19:56:15 GMT

6 Easy Steps and Strategies

Insulin sensitivity is a huge issue in the fitness/nutrition industry right now. With our current obesity and Type II Diabetes statistics nationally, we can all see why. Now, body positivity aside, obesity and Type II are both factors in overall health, so let’s not even try to sugar coat that.

Here are some strategies we’ve culled together that will help your body to maximize insulin sensitivity. More sensitive Insulin receptors will allow more nutrients into your muscle cells..that’s a good thing.

Now, how can we positively affect our insulin receptors? Here are a few ideas:

Chromium dosed at 200-600 mcg per day. This dosage is both safe and effective. Many of us are likely deficient in this mineral, so start with taking doses at the upper end of the scale for a week or so, then transition to the lower end for maintenance.

Vanadium dosed at 60-100 mcg per day. This mineral optimizes glucose tolerance.

Cinnamon is GREAT!!! A recent study showed one cinnamon supplement was very effective in nutrient partitioning towards muscle and away from adipose tissue.

Alpha Lipoic Acid (ALA) should be your secret weapon. It has been shown to maintain (even improve) insulin sensitivity, and is also a potent antioxidant. For best results, best to go with r-ALA supplements.

Cyanide 3-Glucoside (C3G) is something you likely haven’t heard of, but need to check out. This stuff is as cutting edge greatness as it gets. This is an anthocyanin, something that gives fruits the darker colors. C3G appears to have anti-carcinogenic properties, a potent antioxidant, and has an anti-inflammatory effect on fat cells. This all leads to glucose tolerance/insulin sensitivity improvement.

MANAGE YOUR DAMN CARB INTAKE!!! If you’re pounding high GI carbs on the daily, you will absolutely desensitize your body to carbs, which happens through a reduction in insulin sensitivity. This is just not the way to go about it. Cycling in some low-carb diet meso or microcycles will help with sensitivity.

Keep Your Gains During Vacations

greg@officialflexwheeler.com (Greg Nagaye) — Tue, 29 Mar 2022 21:31:39 GMT

What happens? What can I do??? Am I screwed???

I’ve worked quite a bit over the past 30 years with high-level, elite athletes as well as the average Joe’s and soccer moms. Often, they will all have to interrupt their training programs for a variety of reasons. Whether it’s going on vacation, a work trip, or whatever, they all had one worry when it came to what we were doing. They all had fears of losing their strength and muscle while taking time away.

Here are some observations from my decades in the business:

Unless your trip is to a hospital bed, the likelihood of losing muscle mass during a week long vacation is pretty much ZERO. You MIGHT feel a little smaller and flatter, but that’s not from atrophy. There are a few neurological and metabolic reasons for this that are transient, but mostly this is all in your head. Any discernible difference is from loss of the workout pump.
True, you might lose a small amount of muscle mass if your vacation or work trip takes over two weeks. BUT, it’s not likely enough to make a huge difference, or even noticeable. Any of that lost muscle will be regained quickly when training resumes. I’ve had several clients that looked a little smaller after 2-3 week trips, they all got right back to normal within 1 week of resuming training.
OK, we'll be truthful here…when it comes to strength, losses can happen a little quicker and will be more noticeable. The good news, this is from the loss of neural efficiency. Taking up to 2 weeks off can lead to a significant loss of neural efficiency that can equate to a 5-10% loss in strength. Do not freak out, research has shown that this neural efficiency is regained within 2 weeks of resuming training.

Here’s what you should do: AMP UP THE TRAINING PRIOR TO A SCHEDULED TRIP. When I know I will be traveling, or when a client will be, I significantly rev up training protocols for that client (or myself) leading up to the trip. I will typically rev up that training for the same length of time as the trip. I will typically increase training overload, volume, etc. by around 50%. So, this can translate into 50% more sessions, 50% more sets, etc. Your goal is to increase the amount of accumulated overload/stress so that the body recovers from this overload/stress vs. detraining/regressing.

Now, these are base guidelines that I’ve found to be useful. As with all programs, individual response will vary. Some of you will do better with even more stress (experienced exercisers, competitive athletes), some will need a little less revving (newer exercisers, older individuals). Either way, your goal is to build an accumulated level of fatigue so that your body uses the time off as recovery, making it as much a part of your program as the workouts.

Alcohol NOT SO BAD???

Mon, 28 Mar 2022 20:47:59 GMT

What we found!!!

Fitness and alcohol…typical thought process for the gym rat is that it’ll negatively affect strength and performance…or at the very least give you a beer gut. Most of us aren’t crazy quasi-monks living in a monastery living in the Himalayan Alps…and even though we may try to ANYTHING that tastes good, ultimately turning down the finer things in life turns out to be a lost cause. Most of us like to tip the glass every so often.

If you’re a beer person, alcohol can taste pretty darn good. Some of us love various types of wine. Japanese whiskey is quickly becoming the next big thing in the US. And, half of you wouldn’t be able to land a date if it weren’t for beer goggles…

But, the ultimate question…how much does alcohol really effect our goals? We did some research and found some “interesting” results. The bulk of our meta-data, we found that the vast majority of the peer reviewed research found that alcohol consumption in various degrees had little to no negative effects on biological or physical measures of fitness.

Even in the areas that negative effects were observed, it was more likely found when drinking alcohol immediately after working out. Oddly enough, it was typically in men, not women.

Bottom line, there was little to no effect on the following bio markers: blood glucose levels, testosterone, estradiol, sex hormone binding globulin, force production, power, creatine kinase, heart rate, lactate, muscular endurance, and soreness. There was a minor negative effect on protein synthesis.

So, moderate alcohol consumption after exercise doesn’t seem to be (necessarily) a bad thing. Cognitive function was effected negatively, but that was kind of the point.

Here’s one study for you, completed at Penn State. Done with mice, they gave the alcohol group the equivalent of 10 drinks per day for 14 days. Muscle protein synthesis in the alcohol group was only slightly lower than the control group. In fact, they found that resistance training can counter, or even nullify the negative effects of alcohol on muscle. BUT…but but but, this experiment did involve mice, so keep that in mind.

Bottom line, I’m not giving a blank check to heavy drinkers. Anything beyond a small amount of alcohol probably isn’t ultimately good for you, nor your long-term health.

Why Goblet Squat

Thu, 17 Mar 2022 01:43:46 GMT

Why I like them so much!

Let’s start off with this, the Goblet Squat is great for teaching beginners proper form and movement. And, let’s also start off with another gem: there is a good percentage of “advanced/experienced” lifters that really aren’t as “advanced” as they may think. On many occasions, I’ve had to take clients and make them take a step back and re-learn things. In most cases, it was the squat that we had to take a refresher course in.

What I like about the Goblet Squat, especially with kettlebells, is that it is anteriorly loaded and requires significant quad, core, shoulder, and upper back strength.

Let’s evaluate the benefits of a KB Goblet Squat in terms of: strength builder, hypertrophy, learning curve, mobility/depth, progressive overload, equipment, technique builder, and safety.

The KBGS requires little equipment; KBs, dumbbells, or even medicine balls. One simply needs to stay tall in the upper body, then sit the torso between the legs as if you were doing an air squat. Just remember to emphasize:

Keep your feet flat
Keep your chest big
Brace the arms/weight against your body
Keep your shoulders and back tight
Look straight ahead
Sit between your legs

Why do I like this one so much:

Easy to learn
Little needed equipment
Heavy core, quad, shoulder girdle, and back activation
Teaches bracing against forward collapse
Back tightness easier to feel

This form teaches, or re-emphasizes, upper back and shoulder tightness. Something not normally needed with back squats or with machines. This is a benefit to new lifters and “experienced” lifters with bad habits. Learning to brace this area of your body ultimately leads to a better foundation for bigger lifts later down the line.

Periodization is your Savior

greg@officialflexwheeler.com (Greg Nagaye) — Fri, 18 Feb 2022 04:24:15 GMT

Doing the same thing over and over again...what should you expect?

The “trap” I see people in the gym fall into, the complacency and habit trap. The redundancy trap. The inefficiency trap.

What is this specifically? Only utilizing a hypertrophy, bodybuilder program over and over again, with the same global sets/reps/tempos, hoping a 2-3% overload increase over the years will lead to GAINS! Now, barring the usage of some substances on the Russian figure skater “vitamins” list, over the long run, the gains are not likely to happen. AND, the shear pattern overload is likely to put you on the fast track to numerous joint issues. (And...we won't be getting into nutrition and supplementation in this blog post...those will follow.)

Well, The Flex Wheeler Development System has the answer in the utilization of PERIODIZATION. What we do is break down time frames into “cycles” of long, medium, and short periods. The overall long-term period is called a “macrocycle,” and can last anywhere from 6-12 months or longer. The goal for a macrocycle can be, for our purposes, adding 5 lbs of quality muscle. Next are the “mesocycles,” these can last 4-12 weeks. Several mesocycles will make up an overall macrocycle. In our current example, for physique development, we’ll alternate between 4-week strength mesocycles and 12-week hypertrophy mesocycles...the magic being that they compliment each other as we progress! Gotta love SCIENCE!

The shorter strength mesos will resemble more of a powerlifter program with the goal of increasing total strength. This will allow the athlete to increase overload intensities when we shift to the hypertrophy meso. An increased overload during a hypertrophy meso will lead to greater muscle gains. Then, we follow a successful hypertrophy meso, where we’ve increased lean muscle mass, with another strength meso. We make that awesome, new muscle even stronger. Everything cascades from there.

As for the short “microcycles,” these typically last 1 week and make up the mesocycles. This is easy to develop for the aforementioned strength mesos, as tweaking sets/reps/tempos weekly is bread and butter for powerlifting programs. BUT, current research is finding some great results doing similar with hypertrophy programs. We have had some GREAT results varying sets (4-6) and reps (8-12) for hypertrophy/muscle growth on a weekly basis (obviously that would come with varying intensities).

And this is all without even touching the varying of tempos! (We go over that in an older blog post.)

Bottom line, if the program you use today looks eerily similar to what you were doing a year ago, I got some news for you...it ain't happening. PERIODIZATION will be your savior.

Dad Bod Diet Mistakes

Thu, 27 Jan 2022 02:01:24 GMT

Are you making some of these mistakes?

Let’s just get straight to it:

Using Diets Designed for Sedentary Women

The most popular diet/weight loss programs were designed with what marketing experts call and avatar in mind. That avatar is the person the product is designed for. All of the trendy, well advertised weight loss plans are designed at one avatar: sedentary women.

If you are not a middle-class female with 2-3 kids and at least 30 years old, Noom and Weight Watchers is not for you. Dieting by eating or drinking a product advertised during The View will not work (long term) for you. Those programs are designed for one specific goal…smaller numbers on the scale.

If you lose 10 lbs on WW, you really lost 5 lbs of fat, 3 lbs of muscle, and 2 lbs of water. Great, now you’re smaller, weaker, your hormone profile is out of whack (more than before), and your energy levels are the pits.

If your goal is less fat with more muscle, getting stronger, and being more “athletic,” GOOD! But…none of that will be achieved with Dr. Oz’s latest diet.

Taking A “Bulking Meal Plan” Waaaaay Too Far

It’s far too easy to go too far on surplus calories when trying to grow. There is a science to how much food you really need to fuel intense workouts, recover from them, etc.

Growth means nothing if it’s augmented with 3 inches of fat. A really good gauge is if you’re growing a gut…it’s a sign you’re exceeding your needs. You can also be damaging yourself metabolically leading (worst case scenario) to type 2 diabetes, obesity, cardiac issues, low libido, etc.

Cutting When You Haven’t Built a Foundation

Ask the resolutioner that just joined your gym about their goals, you’ll likely find that they’re under the impression that if they lose 10 lbs they’ll uncover a Marvel Superhero physique. What they really find is similar to what Geraldo found in Al Capone’s vault…nothing.

I understand… You “workout” regularly, but you’re the prime example of skinny-fat. You think that delts and a six-pack will amp up your algorithm on Match.com. Soooo…you go on a cutting diet that some Physique guy in the gym sold you. Now you’re scrawny and weak…and still no engagement with your dating profile.

What’s going on? Keep in mind, the physique competitor that sold you HIS diet weighs 175 lbs on stage, dieted down. You weighed 150 lbs when you started cutting, now you’re down to 130 lbs and not happy with the reflection in the mirror…your muscle foundation matters. Now, just be sure to not fall into the trap of the prior mistake…

Copying Your Favorite Pro’s Meal Plan

Many guys fall into this trap because of a combination of the second and third trap. In my prime, magazines (remember those) loved to publish what was supposed to be my diet when I competed. Websites and YouTube videos continue to publish the “full day of eating” for movie stars, athletes, and bodybuilders. I can literally see guys sitting in front of their computers, watching the videos, and frantically writing down every meal.

What’s the problem? Most men don’t have the genetics of those athletes, they don’t workout like them, and they’re likely not using the “supplements” they are. All of that goes hand-in-hand...missing one aspect and the calculus changes.

You simply cannot follow those diets. Their bulking diets will make you fat. Their cutting diets will burn your muscle away. Both will ruin your health. You have to remember that “their” plans are for them, not you.

Bottom Line

Diet plans should be highly personalized. EVERYONE is different. Additionally, you won’t hit the bullseye right off the bat. You’ll likely need to fine-tune your program over the span of a few months to get things just right.

The Best Time to Work Out

Tue, 18 Jan 2022 21:51:31 GMT

Early in the morning? In the afternoon? WHEN???

Q: What's the best time of day to train? We've heard about training in the morning because growth hormone levels are supposedly higher. But I tried it, and I got nowhere... I’ve heard others say that the best time time is mid-afternoon. What's the answer?

A: This is a classic case of people looking at only one factor and basing all of their decisions on that one factor…or listening to the “wrong” coach. As far as growth hormone is concerned, there's a bit of overkill involved in this one. Taking a sauna increases growth hormone, but so does being exposed to cold temperatures. I'm surprised that some “influencer” hasn't come out with a Temperature Contrast Principle yet in which you superset squatting in the sauna with leg curls at the morgue…just kidding…

According to some rather limited research – most of it by German strength physiologist Hettinger – it appears that the best time to train is 3-11 hours after waking up – assuming, of course, that you always wake up at the same time. And I know…that’s a HUGE spread…

But from personal experience, you can train yourself to have optimal workouts at any time during the day as long as you are disciplined to always train at the same time. During my day, when I was traveling all over the world to compete, I have had very good workouts at 11pm while changing time zones. That could take me about a week-and-a-half to get used to it, though.

Regardless, don't get too anal about it. My schedule changes a lot in the fall and winter, and I still have great workouts any time, assuming that my blood sugar is constant or slightly elevated. I know where the 24-hour gyms are in any city. I rarely go to bed having missed a workout. I've trained arms at 1:30 in the morning with travel mates and done just fine. I've also gotten up at 3am to eat so that I can get a 5am leg workout at the Gold's Gym in Venice Beach because I had a full day of meetings lined up.

The most important thing is to have an accurate training log and make sure you work hard…and smart. The rest is really irrelevant for the majority of us. You’l find, much to your surprise, that you can enjoy an excellent workout with the right mindset, and the time of day doesn't matter much.

Simplicity is Key

Thu, 06 Jan 2022 21:07:21 GMT

Why do we over-complicate things?

Get over yourself…I have.

I’ve been getting quite a few comments from people signing up for my programs, both with the online/app platform as well as in person. Those comments are invariably, “This is too simple, I’m an advanced lifter. I’ve been doing this for 20 years and have competed in a few shows.”

This is close-minded thinking. Why? When I was winning Arnold Classics and placing near the top at the Olympia, I didn’t know everything and had some of the best coaches in the business. What do the best boxer and MMA fighter in the world have in common? Coaches. People who earn Oxford scholarships are all extremely book smart, they all seek out further teaching and know they don’t know everything. And none of them are telling their coaches or teachers, "I'm too advanced for your advice."

Now, that’s enough of the analogies, let’s put this into fitness terms. We all don’t know enough, none of us. We can always get more knowledge, improve. There are areas of the fitness field that I have no experience. That’s why I’ve gathered a team of specialists in as many fields as I could for my team of coaches. Being fancy or complicated is just a smoke screen in most cases. Look at the best strength and conditioning facilities and coaches in the world like DeFranco, EXOS, etc. Look at the best physique coaches in the world. The successful ones are “meat and potatoes.”

Being fancy, complicated, and intricate rarely translates into results…not more effectively than pure movement patterns, anyway. And results are what matters. If results didn’t matter, you wouldn’t be reading this blog, saving workout posts on Instagram, or looking for free workouts online. You wouldn't be religiously watching CBum's chest workout on YouTube...because spoiler alert...he's benching, pushing, and hitting the cables... What's Clarida doing on chest day on IG? Benching, pushing, and hitting the cables... What's the Bikini Olympia winner doing on chest day? What's Ramy doing on chest day? Get my point?

Look at any successful physique athlete, compare their IG workout posts. How extravagant and creative are they? Look at Canelo’s strength program…is he pushing, pressing, and squating? Look at LeBron’s training program…is he lunging, pulling, and twisting? If the best physique athletes, and the best fighters, and the best basketball players are all pushing, pulling, twisting, squatting, bending, and lunging…are they all using “cookie cutter” workouts? Or are they utilizing, through coaches, a basic framework while modifying global sets/reps, rest periods, intensities, and tempos?

You Need to Eat More Protein

greg@officialflexwheeler.com (Greg Nagaye) — Wed, 29 Dec 2021 03:48:06 GMT

What? Eat more protein?!?

This will get me trouble with the FDA/RD types…not to mention PETA…but “yes,” eat more protein. EVERYBODY…NEEDS…MORE…PROTEIN.

Granted, that is a little pumped up…if you have renal issues…no, you don’t need more. If you're a paleo Cross-Fit freak, you’re likely good to go. If you’re a stringer-wearing, Gold’s gym member you’re most likely ok in this area. But, for the rest of you out there, men and women alike, that are looking to have the most athletic looking body you’ve ever developed…you likely need to up that protein amount.

Now, if you ask the FDA or your local RD what the basic numbers you need are…they will tell you 0.8g/kg of body weight. Some more “progressive” academics will go all the way up to 1.6g/kg in the case of people just starting out with an exercise program . The “big guy in the gym” will tell you 1.0g/lb…which was pretty much just a made up number (you won't find any real research to back that one up).

So…what’s the answer? It really comes down to “need” vs. “optimization.” As someone looking to build your best physique and survive the zombie apocalypse, your protein goal should be a little more lofty than preventing death by protein malnutrition. You should be looking to optimize performance and body comp.

In fact, ingesting more protein will equate to better body comp, so play with the numbers a little to optimize benefits. Further more, if more non-active (or less-than-active) people replaced their refined carbs with protein, they would likely end up with lower body fat and a better cardiovascular risk profile. So...replace that morning cereal with some QUALITY beef jerky. (CAVEAT: the proteins will need to be good to high quality)

Now, for clarification, we are not looking at the effects of high protein consumption and current global population nor factory farming practices (low quality meats). But I am taking into account Weston A. Price’s research on native/indigenous populations and their diets prior to industrialization…look that one up, INTERESTING.

Partial Reps

Wed, 20 Oct 2021 01:02:46 GMT

Screw you...PARTIAL REPS have their place!!!

I might be getting a bit “edgy” being in the hospital again, but certain comments on social media have really gotten me pissy. And it’s not any of the ones telling the guy with really crappy hair to analyze my products (PS, he ain’t going to help you get dates) and it’s not even the angry comments about my medical history. IT’S THE CRAP CRITIQUING MY RANGE OF MOTION ON REPS!!!

You know the type...the internet/Facebook University fitness expert that says, “always, always, ALWAYS use full range of motion on your reps, slow and controlled no matter what!”

Is that the truth? No...there is no “always, always, always” for pretty much anything. Under certain circumstances, partial reps for hypertrophy can be highly effective. And that’s even been corroborated by scientific, peer reviewed and published studies.(1)

By cutting range of motion, you eliminate portions of repetitions that actually lower tension on musculature. Also, by working through certain areas of your range of motion you can work to improve sticking points on big lifts, like squats. Olympic Weightlifters use top half and bottom half partial reps on both of their lifts (snatch and clean and jerk).

For purely hypertrophy motivation, by staying within range of motions where the target musculature is the primary mover, and by avoiding transition zones where synergistic muscles take effect, you keep maximal tension on target muscles.

Now, this is purely if you’re looking to grow certain muscles...purely aesthetic. Movement training, performance training, etc. is a totally different train of thought. But, if you’re seriously narcissistic and want to grow a certain muscle to look great on the beach, partials could be your ace in the hole.

(1) Goto, M., Hamaoka, T., Maeda, C., Hirayama, T., Nirengi, S., Kurosawa, Y., Nagano, A., & Terada, S. (2017). Partial range of motion exercise is effective for facilitating muscle hypertrophy and function via sustained intramuscular hypoxia in young trained men. The Journal of Strength & Conditioning Research, DOI: 10.1519/JSC.0000000000002051

Vitamin D: Your New Best Friend

greg@officialflexwheeler.com (Greg Nagaye) — Thu, 07 Oct 2021 23:44:25 GMT

This OTC Supplement Should Be In Your Program...PERIOD!

The Vitamin D basics:

Has been used to boost health and athletic performance since the 1920’s.
Vitamin D deficiency has been associated with cancer, depression, and both Alzheimer’s and Parkinson’s disease.
Getting adequate amounts has been linked to the prevention of diabetes, improved insulin sensitivity, and lowered blood pressure.
Several studies have linked improved athletic performance for athletes that received sunlamp exposure.
Supplementing Vitamin D while dieting has been linked to fat loss.
Dietetic experts recommend supplementing Vitamin D with 1000-5000 IU per day. For those of us getting little to no sunlight, supplementing 5000 IU per day is recommended.
In 2008, the American Academy of Pediatrics increased their recommendation for children from 200 IU to 400 IU per day.

If it isn’t already to you, Vitamin D is the next big thing! Researchers and experts in our industry are making Vitamin D a focal point for programming. Dr. Jonny Bowden, Eric Cressey, Charles Poliquin, Bill Roberts, all the way to the US Department of Family and Consumer services are touting the importance of Vitamin D.

Why so?

DEATH! The New England Journal of Medicine recently warned that the number of diseases associated with Vitamin D deficiency is growing every day (not really every day, but you get where I’m going). Rather that quoting you “et al” this and “et al” that, I’ll leave you with a this: a large number of clinical studies have shown one simple fact, Vitamin D supplementation prolongs life.

Here’s a list you’ll want to take into account:

Vitamin D deficiency has been implicated as a major factor in the pathology for at least 17 varieties of cancer.
Low levels contribute to chronic fatigue, depression, and seasonal affective disorder.
As stated prior, Alzheimers and Parkinsons patients have been found to have low Vitamin D levels.
Low levels may contribute to Syndrome X.

PERFORMANCE! We’ll keep this one simple and reference something the Russians have done...Russian studies showed 100 meter dash times improved with “irradiated” athletes vs non irradiated (meaning artificial sunlight) using the same training methods. To the tune of 7.4% improvement vs 1.4%.

Vitamin D was also shown to act directly in concert on skeletal muscle to increase protein synthesis. So...weight lifters supplemented Vitamin D were shown to increase muscle protein anabolism and increased their muscle mass. We’ve also seen increased neuromuscular function with Vitamin D supplementation.

HOW MUCH? There is no RDA currently, but there is an adequate intake recommendation of:

Ages 19-50: 200 IU
Ages 51-70: 400 IU
Ages 71+: 600 IU

What are the performance, fitness, and wellness experts are saying:

The low end: 1000 IU for the general public
The high end: 5000 IU for those not getting sufficient sunlight
Creighton University Study: 3000 IU to reach 35 ng/mL blood level for the general public
Alwa ys look fo r a D3 form.

You Want More "Variety?"

Mon, 04 Oct 2021 20:30:07 GMT

An "ADVANCED" workout program might not be what you think it is...

I get quite a few inquiries about our FWDS program, specifically about whether it’ll work for physique competitors or people that are more “advanced” lifters. Now, the system was originally designed for beginners that need guidance, as well as a more affordable option to my personal program that can be as high as $4000 for a 90-day program. With that being said, the basics are still the basics regarding program design.

Even if you consider yourself “advanced,” doing a slew of intricate movements for a sh-tload of sets and reps isn’t always the answer. Looking to see what this athlete does on Instagram or what that athlete did on YouTube won’t necessarily work for you either. What does work is getting your information, knowing your goals, and then designing exercises based on that information. From there, periodically updating your personal information so that the program can adjust accordingly. FWDS does just that.

NOW! Yes, there is more to it (and we’re not even touching nutrition today…). Adjusting global sets and reps, possibly on a weekly basis, has been shown to be highly effective for body transformations as well as athletic performance. Using variable tempos (see our prior article https://www.flexwheelerds.com/benefits-of-tempo-here-s-your-variety), possibly changing those weekly, will also yield optimal results. Far too many “advanced” lifters are just blindly and unknowingly using a 0000 tempo...ugh....

Manipulating global reps/sets and tempos IS part of the exclusive content we offer our members through our platform and the exclusive content provided on our private Facebook page!

You want variety? If we change both global reps/sets and tempos on a weekly basis, you will get a different workout on a weekly basis. It doesn’t have to be 10 different types of squats and 15 different types of presses.

Physique athletes? Contest prep is a totally different story, but for “bulking,” or building a foundation, this program will absolutely work. I’m finding far too many people rushing to the stage and prep without a good foundation to work with...but that’s a topic for a future blog post.

Benefits of Tempo (here's your variety)

Thu, 16 Sep 2021 22:39:49 GMT

If You're Looking for "VARIETY" in Your Program...here's some knowledge.

Benefits of Tempo Training

#1: Baseline Strength Develops Faster

This is something most of us (pretty close to all) do not take into consideration, we usually just let the weights fall nonchalantly with gravity and then thrust it back up. Then I was introduced to tempos, where standard ones like 4010 or 3010 showed me, even after decades of lifting, gave me results that eluded me before. These slower tempos, coupled with lowering your weights, forced me to refocus on technique and rebuild my body awareness. If it does that for me, think of the benefits to newby lifters.

#2. Overcome Plateaus

Once you put the time in, even with tempo training, you will eventually need to find new ways to stimulate change. Once you hit a plateau, incorporating faster, high-velocity tempos can maximize strength improvements, especially with more experienced lifters.

#3. Increased Hypertrophy

OK, to stimulate and maximize hypertrophy, you do need to stimulate protein synthesis, but you will also need to overload high threshold motor units. Those can be difficult to work, and may only be recruited with maximal loads. This means utilizing more ballistic, powerful, and quick tempos that will hit those (oh so) hard to reach Type IIX fibers. Mixing these ballistic tempos to stimulate those Type IIX, along with slower tempos to ramp up protein synthesis will lead you to those massive gains you’ve always craved.

#4. Lower Body Fat (to go with those gains)

First off, let’s define EPOC, or Excess Post-Exercise Oxygen Consumption...basically the exercise afterburn. This is the elevated metabolism following a bout of exercise. This is all a fancy way of describing energy expenditure...meaning calories out. It has been shown that a 4010 tempo produces a great increase in EPOC, as well as a high release of growth hormone, a great fat burner. Researchers have concluded that these longer tempos are ideal to lower body comp due to triggering a high level of growth hormone release coupled with the EPOC after-burn.

CONCLUSION

By properly programming all parameters around lifting, highlighting TEMPO, you can stimulate the response you are looking for, both hypertrophy and fat-burning. Here is the “variety” you’re really looking for!

Too much water?

Tue, 07 Sep 2021 16:45:33 GMT

Could we possibly have been wrong all this time? Are we drinking too much water?

Now that I’ve officially transitioned 100% from athlete, to former athlete, now to coach, I’ve made it my mission to read anything and everything the industry has to offer! Research is on-going and evolving. With this newly, and ever expanding and evolving knowledge, I’ve accepted that I don’t know (nearly) everything, and I’ve also come to question some of the things that I accepted as gospel. I’ve found that I cannot do it all myself, so I’ve also recruited a team of experts with various specialties so that there is no issue we cannot address.

With that all in mind, the latest epiphany that slapped us across the face dealt with water intake...for basic health, or even specific athletic performance, has “conventional wisdom” led us astray. Let’s look at the topic this way, through an evolutionary and anthropological lens. We are essentially an unchanged species over the past several 100,000 years. With that in mind, as Mark Sisson would say, "did Grok The Caveman walk around with a 1 gallon nalgene jug attached to his loincloth as he hunted game with a spear?"

Now, let’s look at the currently accepted common knowledge wisdom...drink (at a minimum) 8 eight-ounce glasses of water per day. Nice little blanket statement for men and women of all sizes and shapes, activity and health levels. This likely comes from someone in the 1940’s looking at a formula of 1 ml of water per calorie consumed. With a recommendation of 2000 calories per day, that's roughly 2 liters per day, or those 8 eight-ounce glasses. Is that "right?" How about athletes drinking 1-2 gallons? What if you're a 5 foot 80 lb pre-teen? What about people with chronic illness? So many questions!!!

So, what is the answer? I’m going to defer to Mark Sisson from Mark’s Daily Apple on this one:

“So how much water does a person need? I think this question exemplifies our tendency to over-think many aspects of our health and well-being. I’ve mentioned on a number of occasions that animals seem to get along just fine on their own instinct. Do we really think we evolved any differently? Thirst is a physiological instinct that is there for a reason. Still, the makers of this bogus rule also tell us that the thirst instinct comes “too late”: we’re already on our way to dehydration once we get to that point! This is where the paleo-perspective comes in handy. Has our “defective” thirst instinct been leading us wrong – for tens of millions of years? I think you know where I stand on this one. So if you actually feel thirsty, by all means have a drink.

Our individual need for water depends on numerous factors. Activity level, body size, environment (humidity level and altitude, most significantly), quality of health, age, and pregnancy/breastfeeding impose the most legitimate variations. In general, we want to replace the fluids we lose in a day, and intensive activity (with its accompanying sweat) will increase the amount of fluid we need. (For prolonged, intensive exercise and/or significant water intake, it’s essential to balance salt/electrolytes with water.) The drier our climate, the more water we tend to lose, but unless you’re sitting out in the blazing sun for hours at a time, it doesn’t make a huge difference. Altitude, because of the body’s more laborious breathing, can increase our need. Those who are ill can require more, depending on their condition and any treatments they’re receiving. (People with kidney disease, kidney stones, a history of bladder cancer, or a tendency for urinary tract infections are usually advised to drink more.) Women who are pregnant or nursing definitely need to drink more. Finally, I mention age not because older men and women necessarily need more water. In fact, if they’re more sedentary, they probably need less. However, some research has shown that as we age our thirst instinct may not be quite as sharp as it used to be.

For most of us, however, we can safely rely on that brain stem of ours to tell us when it’s time to belly up to the drinking fountain.”

Now, please keep in mind, this is not a position statement for the Flex Wheeler Development System, just a little appetizer to spark some conversation.

Exercise Tip: RDL on a Machine?

Thu, 19 Aug 2021 00:08:00 GMT

Here's an option for RDLs.

Exercise Tip:

An alternative to the Romanian Dead Lift...or if all the platforms, racks, Smith Machines, etc. are taken during prime time. Good Mornings on a Squat Press-type of machine can actually be better than a traditional barbell Deadlift. Why? A barbell will stop hip extension movement once the bar reaches your body. What we typically see is the exerciser will then overcompensate by hyperextending their lumbar spine. This machine version allows for FULL hip extension, while still engaging entire spinal structure musculature. All the benefits while saving your back and your grip...

Enjoy!!!

~From our private Facebook group, and example of some of the exclusive content.~

Repetition Tempo

Wed, 04 Aug 2021 23:57:17 GMT

Tempo: How it Works

What is “Tempo” when it comes to training?

For our purposes (all purposes really), tempo is given in a 4-number sequence. Each movement is split into four phases, each phase is represented by one of those numbers.

For today's example we’ll go with 2201 and the exercise will be a back squat (BSQ).

The first number is the ECCENTRIC phase of the movement, in the squats case is the lowering from the standing position. Eccentric is defined as the muscle lengthening against tension...the old gym bro term is “negative”...but we’re trying to be scientific here… In our example with the back squat and the number 2, the tempo sequence requires a 2 (second) count on the lowering of the weight.

The second number represents the first ISOMETRIC phase, in this case at the bottom of the lift. This number tells you how many second you should hold at the bottom.

The third number represents the CONCENTRIC phase where you move the weight back up. Concentric is defined as the muscle shortening against tension. In this case, the third number is 0, which represents the second count it should take you to move from the bottom of the BSQ to the standing start position. With a 0 tempo, the movement should be as explosive as possible.

The final/fourth number represents the second ISOMETRIC phase, in this case at the top of the lift. You will now be back at the starting position, where you will begin your next rep. In this case, your number is 1, giving you 1 second to take a breath and set your stability.

We use the BSQ as the example here, but it can apply to pretty much any exercise.

Keep in mind, your coach/trainer will always program tempos in this order: eccentric, isometric, concentric, isometric. You will need to remember this concerning exercises that are not typically performed in that order, as with the deadlift.

With the deadlift, for example, you start at the bottom and start with the concentric movement. In this case, with a 2201 tempo, you would begin with the 0, or the concentric pull from the ground.

In a future blog post, we’ll go over the benefits of using tempos with your training.

Balance and Health

Mon, 26 Jul 2021 19:18:43 GMT

What are you sacrificing to look a certain way? Should you?

More clarification for people checking out my online training and nutrition program. First of all, THANK YOU for checking out my program and blog! Second, and more importantly, the focus of my program is obviously to look good, but more importantly to be healthy and vital. And that means every aspect of health and vitality. Energy levels, emotional stability, balance in life...all important and part of our program.

What does that equate to? Although it is important to get yourself to the gym, your life should not revolve around the gym. Eating healthy is absolutely important, BUT...spending your time counting macronutrients and weighing out every meal...that’s likely overkill. In an attempt to look a certain way, far too many people are patterning their daily routines after high-level, competitive athletes, many of whom are professionals making their living that way. How I lived my life during my competitive days, or how Kamaru Usman lives his life now, or how Dwayne Johnson lives his life while getting ready for a movie roll is not necessarily the way the general public should live theirs.

Please put it into perspective, what elite-level athletes do what they do for performance, for wins. When decisions are made, health takes a back seat to performance. I’m not saying that elite athletes want to whither and die, but most, if not all, will answer that winning is the most important thing. That winning now is something they would trade off for a few years later in life. People have stated they want to look like I did at the 2000 Arnold, or look like Yoel Romero in the Octagon, or like Hugh Jackman when he played Wolverine. Forget about how I felt physically all the way through prep, or how Yoel had to be helped back to his room after weigh-ins, or that Jackman literally admitted to feeling like crap during filming to look the way he did for the films. Thanks to social media, you can now get a front-row seat to see what athletes go through.

Forget those little tidbits...but take into account that yes, I made great money winning my 4th Arnold, Yoel made six-figures for every fight, and Jackman made millions playing Wolverine. These instances are the exceptions. LIving a life that way, with little to no return on investment of time and money, is it really worth it? Very, very few people fall into the category where the return for your investment is high enough.

“Moderation” and thoughtful planning is the answer. In general life (off-season, between movies or fights) the three of us looked quite different. Very, VERY few people can stay ripped 12 months out of the year...and I wasn’t one of them, either. Patterning your days in an attempt to look like 2000 Arnold Classic Flex Wheeler is just too much. I guarantee that it will cost your life balance.

What’s the answer…”balance.” Take things seriously, but not too seriously. Yes, you should get regular activity in, but missing a couple of workouts won’t cause Ragnarok. Yes, you should watch what you eat, but the occasional burger and fries isn’t the end of the world. Finally, if you do EVERYTHING that elite athletes or movie stars do to look and perform a certain way, say good-bye to any free/family/friend time...especially if you have a job. That would not be “balanced” to me. If you have balance, you’ll be healthy in multiple ways. If you are healthy in multiple ways, you’ll look great!

Pre-Workout: Yes or No

Wed, 21 Jul 2021 20:28:22 GMT

What do you get from a QUALITY pre-workout? Why you should try mine...

Pre-workouts are all the rage, and they can help immensely. But, do you actually need one? Obviously, “need” is a loaded way to ask that question. The argument can be made that “no one truly needs” a pre-workout. Like with anything else in life, you have to weigh the risk/benefit ratio, also look at your specific goals and situation. For the first scenario, we’ll take one of my athletes, Neely Nagaye.

Neely is an 18-year-old female, a full-time college student, works part-time, and is also an undefeated, elite-level Muay Thai fighter. She recently won a national tournament in Idaho and is fighting again this coming weekend (July 24, 2021).

So, let’s evaluate. She is set to take on 12 units in school, with Fire Science being her major, so there will likely be some physical demands. She works 20-ish hours a week in food service. So already, her daily life demands are at full-time (or more) requirements. After that, 3 hours per day training at the world-famous American Kickboxing Academy with the Muay Thai team, and an additional hour per day with strength and conditioning. She is young, but I think we can all agree a little “extra umph” would be beneficial.

To help with workout energy and output Neely uses Flex Wheeler Signature Series pre-workout 4Play. The caffeine gives her a little boost with energy after a long day. The Kre-Alkalyn™ (1000 mg!!!!), formulated by All-American Pharmaceutical, is the only pH12.0 creatine on the market and remains 100% stable all the way to the muscle...that makes it 10-15x more powerful!!! We’ve also included 500 mg of Sustalyn™, also formulated by All-American Pharmaceutical, which has shown to increase the rate of hydration up to 27%. This will all give Neely the ability to get the absolute most out of her training sessions.

Now, you may argue that Neely is an extreme example. Not really. Substitute college/PT job with full-time day job...so you’ve eaten up 7:00am to at least 4:00pm. Now you have to get home in time to transport your kid(s) to various activities, clubs, tutors, etc. Now you’ve eaten up 4:00pm to at least 7:00pm. You’ll have to either fit your workout in sometime early in the morning, at a lunch break, or after your long day. All of those benefits that a pre-workout will give you equals a more productive session in the gym!

Circadian Rhythms and Training

Thu, 15 Jul 2021 00:39:07 GMT

How does the body operate differently throughout the day?

What is the best time of the day to train? First off, this is a perfect word scenario where you can workout whenever you want...no schedule to think of. Second, and maybe most important, let’s forget all of the stuff bodybuilders will tell you. Forget about early morning, fasted cardio. Our goal here is getting as healthy as possible, as vital as possible...not stepping on stage. Remember, that’s not me anymore.

So, with that in mind, is there an “optimal” time of the day to get your workout in? Since this is a blog and not a news article, we’ll keep it short and sweet and then let you apply the knowledge.

We have to look at Circadian Rhythms. A circadian rhythm, in basic terms, is a 24-hour cycle controlling all the physiological processes of humans...and animals, but we’re not touching that one today. What does the circadian clock control? It controls functions including the organization of sleep/wake patterns, control of your hormones and metabolism, and even athletic performance. And yes, there is a direct link to Circadian Rhythms and the sun and moon, as well as time zones.

Those rhythms become responsive and adapt to environmental changes such as light/dark cycles (the daylight and nighttime), food intake, and even exercise. The most important aspects to keep in mind for optimal training time(s) are its effects on regulation of nervous system activity and hormonal production, which can be as important as training and nutrition. By understanding these processes you may have a better idea of when to train and how the time of day may affect your results. For instance, exercise/activity prompts the body to release glucocorticoids as a response. One of those glucocorticoids is cortisol...not something you want an excess of prior to going to bed for the night...so, you can see why training late at night, with the correlative hormonal response to exercise can affect your sleep, and overall hormonal cycle. That is just one way to look at the correlation.

For purposes of this blog post, let’s put a simple timeline together:

02:00 Deepest Sleep

04:30 Lowest Body Temp

06:45 Sharpest Rise in BP

07:30 Melatonin Secretion Stops

08:30 Likely Bowel Movement

09:00 Highest Testosterone Secretion

10:00 High Alertness

14:30 Best Coordination

15:30 Fastest Reaction Time

17:00 Optimal Cardiovascular Efficiency and Muscular Strength

18:30 Highest Blood Pressure

19:00 Highest Body Temp

21:00 Melatonin Secretion Begins

22:30 Bowel Movements Suppressed

We will address how to implement this information into your training program in later blogs. Timing is something we address in all Flex Wheeler Development Programs with members.

You Should Be Olympic Weightlifting!!!

Fri, 09 Jul 2021 01:36:50 GMT

FWDS uses Weightlifting with all of our Fighters...should you be doing them too?

Should you, all of you, be doing Olympic Weightlifting (or just Weightlifting)? Regardless of your goals, sport, etc., the answer is an emphatic “YES!” Weightlifting undeniably provides the following benefits:

Core Stability
Flexibility
Lat Strength
Sprinting Speed
Body Awareness
Motor Unit Recruitment
Explosive Power (in all directions)
Kinetic Chain Synchronization
Mobility
Carryover to Other Sports...including Bodybuilding

Ok, the movements only take a couple of seconds, and you don’t perform a ton of volume (or you shouldn’t be), but the training required to hit challenging weights with good form needs you to use just about every aspect of your fitness prowess...there really is no other modality that delivers so many benefits at once.

Studies even show that Weightlifting (the name for the sport of Olympic Weightlifting) improves resting heart rate, blood pressure, and even VO2 Max (Stone et al. link below).

“If you’re laying on a machine doing a leg press, you’re building some muscle and getting some bone density,” says Mike Gattone. “But you’re not getting that kinesthetic development you get when you have to learn how to punch against the floor, make a bar and your center of gravity go up together, to contract some muscles and relax others at the same time. Those are really important for human function.”

Mike Gattone is the Assistant Technical Director at USA Weightlifting.

Now, keep in mind, these two lifts are a skill, and not an easy one to learn to do correctly. And, training is more than just the two lifts. There are also variations of each that are routinely used by athletes in all sports. Further, “accessory movements” are also a large part of the overall programming. Accessory movements include all types of squats and deadlifts, pull-ups, presses, and more!

There are some that will argue this type of training is all you need. The FWDS team won’t go that far. But we will take the position statement that EVERYONE should have at least a mesocycle in your season consist of weightlifting programming. The benefit carry-over for all is just too juicy. Just look at the power national Muay Thai champion Neely Nagaye get’s in her strikes!

Cardiovascular responses to short-term olympic style weight-training in young men Stone et al. https://pubmed.ncbi.nlm.nih.gov/6640815/ontent of your post goes here.

Dump the Treadmill...LET'S HIIT IT!!!

Sat, 03 Jul 2021 03:17:48 GMT

Why you should be doing HIIT/MetCon to burn fat.

“Cardio” is slowly becoming a swear word in the trainer/coach community. Many of the health, fitness, and wellness professionals that I’ve spoken with are starting to treat what the industry terms “cardio” with the scarlet letter “C” when the topic comes up. When dealing with the scarlet C, we are specifically talking about steady state training on a treadmill, stationary bike, elliptical, etc. Think specifically of those rows and rows of $7000+ machines in the gym, full of guilty conscience exercisers on a Monday night after a Superbowl party.

Rather than getting into the why’s and why not’s of the topic, I’ve decided to take on what coaches in the Flex Wheeler Development System are having our clients do instead of steady state cardio.

Metabolic Conditioning is the new frontier! MetCon breaks down to an exercise/movement or a series of exercises/movements from moderate to high intensity, usually performed in a time frame of 20-30 minutes, often in intervals. The goal of this type of programming is to improve both aerobic and anaerobic conditioning. To accomplish this goal, you’ll be at a work rate at or above 80% of your maximal output. This work output is followed by either an active or passive recovery period. Improving on how quickly and efficiently you recover is also a goal/benefit.

Why is this good for a physique athlete? There are quite a few articles on going all out with exercise, thanks to CrossFit...but today I’ll just channel Alwyne Cosgrove’s current research on HIIT training and it’s superior results leading to fat loss. What was found is that proper HIIT training protocols lead to Excess Post-exercise Oxygen Consumption, or EPOC.

It’s efficient, because your exercise session will take about 30 minutes (including rest intervals) and you’ll be burning fat for the rest of the day. Bonus benefit...due to the mechanism of the typically used movements, you just might see some glute and hamstring hypertrophy (just look at the legs on sprinters). As you can see, this would be great for physique and performance athletes, as well as those guys and gals that just want to look great at the pool!

Here’s an example I just posted on Instagram (July 2, 2021):

10 rounds/1:00 rest (or as minimal as needed)

1:00 Battle Rope

100m Heavy Sled Push

All out effort on the Battle Rope, your arms should be jello at the end of the 1:00.

Go as heavy as possible on the sled, but push the distance as fast as possible.

You should be as close to a red-line as possible at the end of each round. If not you either did not go hard enough or you’ll need to add weight on the sled...or both.

Get Healthy...Forget about "calories in vs calories out."

greg@officialflexwheeler.com (Greg Nagaye) — Tue, 29 Jun 2021 01:10:40 GMT

Someone tells you it's "calories in vs calories out"...don't trust them!

Many “trainers” and body-transformation professionals will discuss calories in vs calories out with their clients, specifically as they develop nutrition programs and discuss lifestyle changes. As the vast majority of these clients are looking to “lose weight,” they are pretty much being set up to fail.

“Eat less and move more” is what they will be told. Three months down the line they will wonder why nothing is working, and more so, why are they so miserable in general.

Let’s discuss (very quickly) why, even though it can be part of the overall lifestyle change equation, we should still take that phrase and throw it into the garbage can, never to be seen again.

First off, let’s take the typical client I will see. A Silicon Valley techie, 35 years old, three kids, otherwise sedentary. Not necessarily “fat” in terms of visibles, meaning you wouldn't call him fat if you saw him on the street...but, his body fat percentage is almost 30%. He’s in a start-up tech company that just got their series-A funding and everything that comes along with that, so his work stress levels are high. Wife works, kids are all in school, but it’s Summer. All of the kids play sports...all different sports. So home life is busy and a little stressful. He eats whatever, when he remembers to eat. Has never exercised regularly in his whole life, never participated in organized sports ever.

First evaluation. Stress at work and stress at home, we need to be VERY careful adding exercise right away. Even though it’s a “good” stress, the body will still categorize it as stress and it will be stacked on top of the bad stresses. His body is already reacting hormonally to the other stresses, exercise can just exacerbate that issue. Excessive glucocorticoids will be released and the body will have an increase in free circulating fatty acids. This will induce lipid accumulation in the skeletal muscle and liver (1). This is all associated with insulin resistance and prediabetes. Both of those result in a slew of health issues, those of which make “losing some weight” the least of your issues (2).

So, if we were to go along with gym bro, weekend ACE certification science, we start him exercising 3-4 times a week and lower his calorie intake. PURE calories in vs calories out logic...recipe for disaster. There are so many factors that the phrase “calories in vs calories out” just does not address, and likely doesn’t comprehend. Bottom line, LIFE is not bodybuilding.

Instead, a quality coach will address your lifestyle stresses, then work with you to alleviate and deal with them appropriately. And yes, one of those stresses is food and eating. Not eating regularly is a lifestyle stress easily fixed. As is the quality of the foods you consume. Daily movement doesn’t have to be the myopic chest day on a Monday...going out for a walk in the sun with your family can be the kick-off. Properly training you through basic movement patterns with your body can be programmed.

The basic goal should not be “weight loss,” as it is with “calories in vs calories out.” It should be overall health and well-being. If your coach helps guide you to create that, create balance, you can bank on the body fat lowering. Your energy levels will improve. You will feel better about yourself!

PS THROW AWAY THE SCALES!!!

Greg Nagaye is a Team Flex Wheeler specialist who holds a Masters Degree in Exercise Physiology and is a continuing education provider for numerous certifying bodies. He is a retired professional kickboxer and boxer, and earned his IFBB pro card in 2019 in Classic Physique.

(1) Glucocorticoid in Obesity and Following Weightloss Rutter et al. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7045057/

(2) Insulin Resistance and Prediabetes

https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance

Recipe: Shepard's Pie for the Athlete

greg@officialflexwheeler.com (Greg Nagaye) — Fri, 25 Jun 2021 01:55:16 GMT

A Tasty Way to Bulk Up!

Our recipe this week is a take on an Irish specialty...Shepard’s Pie!!! This one will have an athlete’s take. The goal here is to stay as close to the tastiness of the Irish classic, while also staying true to an athlete’s needs while trying to add muscle. This will be great whether you’re a bodybuilder looking to add muscle in the off-season, or a combat athlete looking to move up a weight class.

Now, traditional Irish Shepard’s Pie calls for lamb meat, you can use beef, but that would actually make it Cottage Pie...just splitting hairs. For our purposes, they both taste great and serve our purposes.

What you’ll need

Meat Filling:

2 tablespoons olive oil
1 cup chopped yellow onion
1 lb 93% ground beef or ground lamb
2 teaspoons dried parsley leaves
1 teaspoon dried rosemary leaves
½ teaspoon sea salt
½ teaspoon black pepper
1 tablespoon Worcestershire sauce
2 cloves garlic (minced)
2 tablespoons all purpose flour
2 tablespoons tomato paste
1 cup beef bone broth
1 cup mixed peas and carrots
½ cup corn kernels

Potato Topping:

1 ½ lb sweet potatoes (not yams)
8 tablespoons unsalted butter
⅓ cup half and half
½ teaspoon sea salt
¼ teaspoon ground black pepper

Instructions

Make the Meat Filling:

Add the oil to a large skillet over medium high heat. Add onions and cook for 5:00, stirring.
Add the ground beef/lamb and break it apart. Add the parsley, rosemary, thyme, sea salt, and pepper. Stir well as you cook for 6-8:00, until the meat is brown.
Add the Worcestershire sauce and garlic. Stir and cook for 1:00.
Add the flour and tomato paste. Stir until there are no clumps.
Add the broth and vegetables. Bring the liquid to a boil, then reduce to a simmer. Let simmer for 5:00. Stir occasionally.
Set the meat mixture aside, preheat oven to 400 degrees F.

Make the Potato Topping:

Place potatoes in a large pot, cover with water, and bring water to a boil. Reduce to a simmer. Cook until potatoes are fork tender (10-15:00).
Drain the potatoes. Return them to the pot, let rest until the liquid evaporates.
Add butter (optional), half and half, garlic, sea salt, and pepper. Mash the potatoes and stir until all the ingredients are mixed.

Assemble the Pie/Casserole

Pour the meat mixture into a deep baking dish. Spread out into an even layer. Spoon the mashed potatoes on top of the meat. CAREFULLY spread the potatoes into an even layer over the meat.
Bake uncovered for 25-30:00. Let cool for 15:00 before serving.

The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.

Making that CHANGE

Tue, 22 Jun 2021 02:04:39 GMT

What's new in the world of Flex Wheeler?

New Paragraph

I’m not that guy anymore. I’m not the guy that won 4 Arnold Classic bodybuilding championships. I’m not the guy that came in runner-up at the Mr. Olympia numerous times. I’m not the bodybuilder that trademarked a verb as my name. I’m not even that guy that made an Olympia comeback in 2017. I’m not a bodybuilder...I’m not “Flex Wheeler.”

Now, I would like to introduce myself. My name is Flex Wheeler, and I am a recovering bodybuilder who now has a career helping people. If you want to compete in bodybuilding, I can help. If you want to just get in the best shape of your life, I can help. Sports performance and injury prevention, I’m there. Job performance and injury prevention, yes. I will make sure you have a workout program based on your needs, abilities, and goals. I will make sure you have a nutrition plan based on your needs, preferences, and goals. And yes, we will update those plans accordingly!

Now, I’ll be blunt once more...I don’t know everything. No one does. But what I have done is gathered a team of professionals that are experts in numerous fields. I have a nutrition expert that has published articles and peer reviewed studies on nutrition. I can leverage experts in both Powerlifting and Olympic Weightlifting. One member of the team is a former performance coach as EXOS (look them up) and we also have a PhD that is the Director of Strength and Conditioning at a Div I university. We’ve tapped into trainers from both law enforcement and fire academies, as well as former instructors from all branches of the military, including the Israeli Defense Force!

I...we believe there is no bad exercise, just an improper application of one. We understand that myopically adhering to “bodybuilding science” shouldn’t be applied to everyone...so...unless you’re prepping for a show or a sport that requires you to make weight, stop weighing out grams of this and grams of that.

That is who I am now. This Flex has gathered decades of knowledge, and, even better, decades of connections and friends to add to the knowledge base. We are here for you as a resource.

So, here’s the first one for you...straight from the archives of our private Facebook group! (we post supplemental conditioning and strength workouts for clients to add to their programs)

5 rounds to a finish

5 HEAVY Back Squats

25 Burpees

Take as minimal rest between rounds and exercises as possible
It should be a heavy 5 back squats (as close to your 5RM as possible)
Burpee should touch chest to floor and end with a jump reaching hands up

your own or paste your own from a different source.