Delayed Onset of Muscle Soreness (DOMS) can be a byproduct of a tough or new training protocol. Use these tips to reduce DOMS.

1) Traumeel: This stuff is heaven sent! Apply to the area you trained straight after training, or even in the ensuing days, and you'll never have known you trained the day before. If you can't find or don't have traumeel to hand then the next best thing is an arnica gel.
*I have heard great things about Zanagen creams reducing DOMS. Click here for more information.

2) BCAAs & Lysine: Take during training or even in small doses throughout the day to help repair the muscle tissue and reduce muscle damage. For a 90kg man I would say 40g during the workout, and 10-20g as their 'snack' dosage 2-4 times during the day.

3) Workout again: It may sound like the last thing you want to do but it's one of the best things. By training again you will take blood into the damaged tissue, with blood you carry nutrients such as the BCAAs mentioned above, which helps recovery. With my client I like to use concentric only training for this purpose so there is none to little damage to the muscle.

4) Don't take extended periods away from training: I have many clients who go away for extended periods for work or for whatever reason don't train for 2 weeks. If they've got a valid excuse then I'll be nice and give them a minimal damage workout, if not then they'll be walking like John Wayne for a week. Stay consistent with your training. There is no excuse to not be able to find 3 hours per week minimum.

5) Caffeine: Take some Javastim or a coffee pre-workout to boost motivation and decrease muscle soreness post workout by nearly 50%!

6) Increase Omega 3's: Good omega 3 ratios will help decrease inflammation in the body. Of the 3, EPA is the one with the most research regarding decreasing inflammation.

7) Vitamin C: Eccentric training boosts the body's need for this vitamin. Take post workout or throughout the day to enjoy the many benefits!

Common Myths

1) Stretching will not reduce DOMS. It may make you feel looser but there is zero effect using it to reduce muscle soreness.

2) NSAIDS (Non Steroidal Anti Inflammatory's) do not aid in regeneration of the muscle tissue and do not help. In fact some can increase oxidative stress and worsen muscle soreness, not to mention the host of other side effects NSAIDs cause.

3) Ice post Workout: The research on ice post workout is very clear in that it just slows recovery down by raising cortisol. One of the main goals of post-workout is to reduce cortisol.

Workout
A1) Front Squat 2 reps @ 150kg, 50X0, 10s rest,
A2) Back Squat 4 reps @ 150kg, 40X0, 10s rest,
A3) Safety Squat 6 reps @ 125kg, 30X0, 10s rest,
A4) Hack Squat machine with Band 8 reps @ 100kg, 20X0, 240s rest

Video of workout
Click Here

This is a demanding workout that can turn into 1-2-3-4 if you don't have an evil bastard keeping an eye on you!

Click here for a write up of Derek Woodske's 2-4-6-8 Method

Start Date: 17th May 2012
Time: Every Thursday at 7pm
Duration: 8 weeks
Participants: Limited to 6 only

The last deadlift bootcamp was so successful we've decided to do it again! The protocol was very successful in producing increases in maximal strength and there will be a few more tweaks to this bootcamp to obtain even better results.

Click here to read how improvements in the deadlift can help you!

Every participant made a huge improvement in their deadlift PB's. The 1RM increases ranged from 5-15%!

Karl: 200kg to 210kg at 73kg bodyweight
Ben: 170kg to 190kg at 75kg bodyweight
Chris: 120kg to 150kg at 69kg bodyweight
Phil: 120kg to 140kg at 95kg bodyweight
Alan: 170kg to 195kg at 95kg bodyweight

I have had many enquiries about when this bootcamp is going to start so expect this to sell out very quickly!

For more information contact tom@winninghealthsolutions.co.uk

Attending (3 Spaces Left!)
- Alan Miles
- Jacob Hoare
- Geoff Sober
- Jason Berry
-
-

The next One Day Cure will be July 21st!

It will be business as usual with places limited to 9 people for each option. Once you're confirmed your name will be added to this page. Food will be provided by Southampton's very own Chef Bernie and supplements are also provided throughout the day. Every attendee will be entered into a prize draw where WHS will be giving away loads of free stuff from supplements, WHS gear and free training throughout the day!

There will also be a new fat loss & arms protocol and also a brand new back protocol for those that are interested!

If you pre-pay before 30th June then it's only £40 but £50 if you pay on the day. To pre-pay contact tom@winninghealthsolutions for payment details.

If you have any questions contact Tom Hibbert at tom@winninghealthsolutions.co.uk

The itinerary for the day is as follows
8.30am: Neurotransmitter Boost
9.00am: Program A
9.30am: Program B
10.00am: Program A
10.30am: Program B
10.45am: Recovery Shake
11.00am: Program A
11.30am: Program B
12.00pm: Lunch
1.30pm: Program C
1.45pm: Neurotransmitter Boost
2.00pm: Program D
2.30pm: Program C
3.00pm: Program D
3.15pm: Mid-Afternoon Snack
3.30pm: Program E
4.00pm: Program F
4.30pm: Program E
5.00pm: Program F
5.30pm: Giant Set
6.00pm: Recovery Shake

Click Here if you want to see a video of the last day cure!

One Day Cure Apparel

Pre-Paid List
Fat Loss
- Mandy Pike
- Jenna Gallagher
- Chloe Budd
- Michelle Lai
- Keri White
- Kathy Curry
- Lucy Lewis
- Sharmila Rao
-
Arms
-
-
-
-
-
-
-
-
-
Chest
-
-
-
-
-
-
-
-
-
Legs
-
-
-
-
-
-
-
-
-
Back
-
-
-
-
-
-
-
-
-
-

Start Date: 14th May 2012
Time: Every Monday at 7pm
Duration: 8 weeks
Participants: Limited to 6 only

Most trainers think spot reduction is a myth. Or you get the other end of the scale with those who do thousands of sit ups thinking they'll have a finely sculpted six pack in no time. Then there are those who utilise BioSignature Modulation to help their client achieve exactly what they want.

Understanding BioSignature Modulation is the key to spot reduction and is exactly why WHS is able to offer a bootcamp with the sole aim of reducing body fat specifically on the legs. In fact when Charles Poliquin first started using this concept, many of his clients were female physique athletes looking to lean their legs out.

Included in this package are certain supplements that will help strip away body fat from the legs and an 8 week training protocol.

If this is something that interests you or if you have any questions contact me (tom@winninghealthsolutions.co.uk) as soon as possible to confirm your place!

Attendees (2 Places Left!)
- Mandy Pike
- Kathy Curry
- Michelle Lai
- Katarina Hricova
-
-

2) Salad pre-meal dilutes HCl
This may be a common practice in France, and the French can be considered healthy, but by consuming a salad before your regular meal with animal protein will only diminish the amount of nutrients you can absorb. 98% of people are HCl deficient and if you haven’t had it checked I recommend you read the HCl test. I’ve had many clients improve their health and body composition and this was the only supplement they took.

3) There is no point being the richest person in the cemetery
This caught my ear although I reckon many of the 74 other attendees on this BioSignature course skipped past this. Every month Charles Poliquin donates 10% of his income to charities and various organisations that do good. I picked this up from Charles quite some time ago and WHS also practices this. It’s also mentioned in the books ‘The Richest Man in Babylon’ and ‘Secrets of the Millionaire Mind’. If you want money to start flowing into your life I recommend you do the same.

4) Most toxins comes from cosmetics
Toxicity is one of 3 reasons we get fat, after malnutrition and stress. High toxicity can be seen in the BioSignature Modulation as a high hamstrings site. The main reason behind this is down to the ingredients in cosmetics. Eg parabens that mimic the female hormone estrogen and cause havoc inside the body. Go to the Cosmetics Database to check the toxicity of your products. If your product isn’t there, then simply enter the ingredients. This is a very important step when looking to optimise health or get rid of unwanted body fat from your legs.

5) Zinc replenishment in the UK takes on average 5 years
Due to the high amounts in of xenoestrogens in the environment you will use most of your zinc just helping to detoxify the body. Zinc probably is the most important supplement you’re not taking

6) Men can think of nothing
Scientifically proven! Men evolved with this mechanism to help minimise stress. For example a caveman is chased by a tiger hunting for food, caveman gets away, caveman comes home and can immediately relax because he’s not thinking about being chased and eaten.

7) Sell your strengths, buy your weaknesses
I hate cleaning, therefore I have a cleaner at WHS who cleans the facility. On a side note, it’s ironic how dirty a cleaner can be. If you’ve ever been to WHS and met Debbie you’ll understand what I’m talking about! You’ll also find profitability goes up when you can focus on what you’re good at.

8) If you're tired on a carbohydrate boot camp, this indicates a salt deficiency
Many people who are looking for body composition are recommended to go on an initial dietary boot camp. The salt deficiency is down to an excessive excretion due to high protein intake. To counteract this salt your diet liberally as a deficiency will disrupt cell communication. Check out Charles Poliquin’s take on salt

9) Methylator can improve serotonin and dopamine
Not only can improper folate metabolism affect detoxification but a deficiency can affect mood. If you don’t have the MTHFR gene then your serotonin (happy & sleepy molecule) and dopamine (drive and motivation molecule) production is affected. Read this article to see if you are at risk

10) UK has worst GI Tract health
Poor gut health can lead to a variety of issues such as malnutrition through poor absorbtion, increased estrogen levels, leaky gut syndrome, increased inflammation and much more. To seal the intestinal lining glutamine is your most important amino acid.

Both of these protocols can be used for someone looking to put on muscle or lose body fat

In this article I'm going to explain 2 different training protocols and how to apply them to yourself &/or your client.

4+2 Method

The 4+2 method is a protocol I learnt from Charles Poliquin to help overload & hypertrophy a muscle. The way it works is you complete a 4RM, then do 2 additional eccentric only repetitions with additional weight. So for a chin up you could do 4 reps with a 20kg dumbbell between your feet, then put a 25kg dumbbell between your feet, jump up or have your training partner assist you and control yourself slowly down for 2 reps.

Key Points
- Add 5-10% extra weight for the 2 eccentrics/negatives. This does depend on your eccentric strength deficit, which is beyond the scope of this article to discuss. Start with the lower range of 5% and then increase
- During the eccentric your muscles should be trembling like you've got a servere case of Parkinson's
- Both of the eccentrics should be no quicker than 5 seconds. Aim for 15 seconds on the first one and due to fatigue the second will be slower but fight for as long as possible
- Use a slow tempo eg 5010 for the initial 4 reps
- Aim to complete 3-5 sets, with 120s rest in between each
- Use the 4+2 for the A series (A1 & A2) then move on to lower threshold work
- This method is safer & easier to complete with barbells rather than dumbbell work
- Always use a training partner & safety pins with this method. As funny as it is to watch the exercise bloopers on YouTube, you don't want to be the prick everyone is laughing at.
- I would use this protocol with someone who has been training with me for at least the last 12 months. Eccentric training is something you should build up to, not jump straight in to.
- This protocol is ideal in an intensification phase for a typical mid twitch fibre/wood/earth/serotonin type or an accumulation phase for a fast twitch/dopamine/fire type.

12+3 Method (Modified Body Contract Workout)
The 12+3 method has been modified from Dan Duchaine's Body Contract Workout. This method is similar to the above but the rep prescription and tempos are different.

Key Points
- Use a 20X0 tempo on the initial 12 reps
- Use a 5 second eccentric on the 3 negatives
- Use 5-10% additional weight on the 3 negatives
- Perform for 3-4 sets, with 60-90 seconds in between each
- I like to use this at the end of a high threshold/intensification workout to hit the lower threshold fibres

If you're feeling really brave then you can blend the 2 protocols into one workout...

Drew 1st spot which meant I was lifting first each time. Felt strong but ultimately my technique let me down at 115kg and missed the lift. The amount of times I scream back when my client's are pressing but yet I seemed to forget to do this myself! Was pretty annoyed as felt I had at least 120kg in me which would have given me good points.

Event 2: Farmers Walk (110kg each hand, fat grip handle, 15m and back)

I think I held back too much here as didn't want to make a mistake.

Event 3: 260kg Deadlift for reps

Had the target of 5 reps and fell one short. This is a definite achilles heel for me. Deadlifting from the floor I'm fine but need to get my head around pulling from 18" as it's popular in strongman events.

Event 4: 260kg Yoke (15m and back)

Usually one of my better events so wanted to do well. Set off too quickly and started walking before picking the damn thing up, hence the stumble at the start. If you take my second run and multiply that time by 2 then I'm placing in the top few.

Event 5: 2 x 80kg sandbags, 1 x 80kg block, 1 x 50kg tyre, 1 x 92kg rock (Weights may be wrong?!)

Conditioning is always a strong point so had no trouble with the event. I think I could have gone quicker on the sandbags, not slipped slightly on the block, and fumbled the rock at the end and may have won the event.

Lessons learnt: Less mistakes, don't be so tentative on farmers and yoke, improve 18" deadlift.

I was also awarded 'Competitor of the Day' by Rob Frampton which was great and I intend to go down to Strength-Tec in Fareham to train more often. Rob told me they're expanding and have spent over £10,000 on new kit.

Arram mentioned to me he didn't think I had any 'pep' in me. Maybe the event in Manchester took a little more out of me than I thought. I definitely wasn't happy with my performance but onwards and upwards, next comp is June 16th/17th in Oxford! If there's a video of Arram's deadlift you will see a perfect example of 'flipping the switch'! Was amazing to watch and I'm hoping he goes one better and wins the whole thing this year.

Here's a video of what happened this Saturday

Triple drops are great for fat loss, muscle building & strength endurance!

Triple drop methods are commonly used to enhance strength endurance, and also to improve body composition. The short rest intervals increase lactate build up which leads to an increased growth hormone output which helps turn your body into a fat burning furnace. In fact these methods have also proven effective in increasing muscle mass in individuals.

The original triple drop methods espoused by Charles Poliquin are 6-12-25 & 8-8-16. I personally have always struggled with these methods, not because I’m lazy, or think I’m fast twitch dominant, I just always get to the last drop and fail miserably. Note this is my personal experience with them, I still regularly prescribe them for certain clients.

Other methods I’ve tried have been 3-6-12, 4-4-8 and 6-12-25 with the 25 being a Japanese drop set. Now these have proven better for me in terms of results, but still not what I wanted.

Those that know me know I’m a training protocol whore. I have a huge number of training protocols & templates and I’m always adding to them due the amount of trial and error programs I use on clientele and myself and the amount of reading I do each month. Recently I had the pleasure of a 1 to 1 consult with PICP course instructor Derek Woodske and this exact issue came up. Derek also wasn’t getting what he wanted out of the original triple drops. Here’s his solution:

6-6-6 Triple Drop: (Call it the Derek’s Devil Method if you want!)

Who’s this method good for?

- Anyone looking to alter body composition, probably using during an intensification phase
- Someone looking for functional hypertrophy, using it as a PM workout or during an accumulation phase
- Anyone looking for an alternative to the traditional triple drops

How to use triple drops:

- Use one muscle group for the A series (e.g Biceps) and the antagonist (Triceps) for the B series
- 2 minutes is incomplete rest so you will have to drop the weight 5-10% each round
- Your spleen needs to be coming out of your eyes on each set
- Stick to the rest periods, 10 seconds means 10 seconds
- Top Tip: Triple drops are the perfect protocol to make the most of Lean Legs 2.0

For those that aren’t familiar with the traditional triple drops here they are:

What’s the point in being alive if you can’t deadlift (Jon Pall Sigmarsson)

Why would you want to improve the deadlift?

Hypertrophy (Muscle Building): Due to the fact that a huge number of muscles are involved in performing a deadlift, it is well known as one of the biggest muscle building exercises out there.

Strength: The point above is valid for this goal as well, but think about something called the radiation effect from the lower back. When you improve strength in the erector spinae (lower back) a radiation effect occurs which strengthens other muscles in the body. A recent study also linked strength to longevity and who wouldn’t want to live a long, happy life?!

Sports Performance: A strong posterior chain, which is strengthened through deadlifting, will 99% of the time lead to increases in sport performance. For example a strong lower back is what helps you break inertia quickest. Unless you’re a chess player, I struggle to think of a sport where being the fastest from 0-5m is not of paramount importance. In fact the posterior chain is also the strongest contributor to vertical jump performance.

I’m a lady, why would I want to improve my deadlift?
Most females want to lose body fat, the more muscle you have, the better you’re insulin sensitivity, and the more fat you can burn and healthier you will be. Not to mention the extra weight you could handle in your other exercises due to your increased strength levels.

What’s a good deadlift?
2.5 x bodyweight is good; anything over 3 x bodyweight is excellent, 4 x bodyweight makes you a freak of nature!

What you can expect from the Deadlift Bootcamp:
- Learn different techniques,
- Use and learn about different training implements not available in most gyms
- Train as a group enhancing motivation & subsequent performance
- Learn about program design, neural drive, & peaking
- Learn how to apply different methodology and manipulate for yourself
- Increase deadlift up to 10% in just 8 weeks
- Deadlift will be based on conventional stance, no sumo!
- Get tips learnt from deadlifting greats such as Hugo Girard & Ed Coan

Tell me more?!
- Sessions are every Friday at 6pm starting on the 16th March for 8 consecutive weeks
- Only 8 places are available
- Since this is the first deadlift bootcamp prices are reduced 40%!
- Available to both members & non-members
For more information contact tom@winninghealthsolutions.co.uk

1 Place left!
Attending
- Phil Morris
- Ben Harris
- Alan Miles
- Chris Sober
- Karl Cobbing
- Edmund Lloyd
- Brad Howell