Scientists at National Institute of Standards and Technology (NIST) are using nanopores (membrane gates less than 2 nanometers wide) to identify the type of molecules that are passing through the openings. The method measures the electrical change of the ionic fluid that is pumped through the nanopores along with the molecules in question. Because each molecule reduces the amount of the ionic fluid passing through based on its size and shape, the electrical measurements reveal which molecule is traversing the gate. Once developed, nanopore based technology may allow for all kinds of new diagnostic devices that can identify pathogens, proteins, and other reagents.
Nanopores are not new themselves; for more than a decade, scientists have sought to use a nanopore-based electrical detector to characterize single-stranded DNA for genetic sequencing applications. More recently, NIST scientists turned their attention to using nanopores to identify, quantify and characterize each of the more than 20,000 proteins the body produces—a capability that would provide a snapshot of a patient’s overall health at a given moment. But while nanopores permit molecules to enter into them one at a time, determining what specific individual molecule has just passed through has not been easy.
To address this problem, members of the NIST team that previously developed a method to distinguish both the size and concentration of each type of molecule the nanopore admits have now answered the question of just how these single molecules interact with the nanopore. Their new theoretical model describes the physics and chemistry of how the nanopore, in effect, parses a molecule, an understanding that will advance the use of nanopores in the medical field.
Press release: NIST Team Advances in Translating Language of Nanopores …
Abstract in PNAS: Theory for polymer analysis using nanopore-based single-molecule mass spectrometry
Two guys gain the same amount of muscle over a 6 month period of time. Both guys are exactly 6'3", 190 pounds and both are at the exact same body fat level. They both put on 6 pounds of muscle in 6 months, yet one guy looks outstanding and the other looks almost visibly the same as he did 6 months earlier. How can this be? How can two guys be at the same low body fat level and put on the same amount of muscle and look drastically different?
[Here is an outstanding example of muscle density. Notice how this athlete has compact, dense and an angular look to his muscles? This is much different that the typical rounded puffy bodybuilding look. This angular compact look is much more impressive than big and bulky.]
Gaining Muscle "Where You Want it" Matters Most
If someone came up to me and offered me $1 million dollars to put on 20 pounds of muscle in 12 months, here is what I would do. I would concentrate on the "big" lifts like squats, deadlifts, and bench presses. I have no doubt that I could put on 20 pounds of pure muscle in 12 months. The problem would be that at least 15 of those 20 pounds of muscle would be added to my legs, butt, and hips. The rest of that weight would be spread evenly over the rest of my body. Here is the weird thing…visually, I wouldn't look drastically different.
Gains Spread Over Your Entire Body Make a Small Impact
The irony about gaining muscle evenly over your entire body is that it creates a slightly bigger version of what you already look like now. Each muscle will look a little better individually, but as a whole package you won't look much different. In fact if you gain muscle in your dominant muscle groups at a quicker rate than your weak muscle groups, you will take a step backward visually.
I Think the Idea of Just Sticking to the Basics is a Mistake
The common advice of just sticking to the big lifts like deadlifts, squats, and bench presses is great if you just want to add mass and don't care what you wind up looking like. In fact, this is your quickest route to putting on a lot of weight. The problem lies in the fact that you are hoping that everything will look right after all the weight is added. I have seen beginners use this approach time and time again and wind up having the "professional wrestler" look…big butt, upper legs, hips, big around the mid section, massive traps…you get the idea.
"Want a Bigger Chest, Then Get Bigger Legs!"…I Disagree!
I have read this statement dozens of times when it comes to increasing the size of a muscle. Many experts claim that the fastest way to put muscle on your chest and arms is to put a bunch of mass on your legs, hips, and butt. The problem is that your legs hips and butt will typically grow at a much faster rate than your chest and arms. So compared to the rest of you body, your chest and arms are proportionally smaller.
[Just a quick video intermission to break up the post. Some old school techno..."Children" by Robert Miles...one of the best trance songs ever recorded.]
Muscle Specialization: A Smart Way to Create a Desired Look
As discussed before, adding 6 pounds to your shoulders, arms and chest can transform the way you look. Spreading that same amount of muscle over your entire body, not as visually impressive. The only way to insure that this is accomplished is through muscle specialization…focusing the majority of your efforts on 1-2 muscle groups, while just maintaining everything else.
Higher Volume on Muscles That You Want to Grow
I like the approach of increasing the volume of muscles that you need to grow and backing WAY down on everything else. If you want a bigger chest with a special focus on increasing your upper chest, then dramatically increase the volume on various incline presses, incline flyes, hammer strength machines, etc. To compensate for that increase in volume, back off a bit when it comes to some of your other body parts.
How Much Volume for Targeted Muscle Groups?
You can go as high as 15-20 sets per workout for muscle groups you are trying to add size to. You can even setup your workouts so that the targeted muscle group gets worked more often than the other muscle groups. I also suggest using a combination of free weights, cables, and machines when aiming for muscle growth.
How Much Volume for Everything Else?
This is tougher to answer, because it depends upon your genetics. I have some friends that never have to work their calves because they are naturally huge. I never do sets for traps or lower chest. For the most part you want to work each muscle group at least a little each week. My suggestion would be to pick 1-2 exercises for 3-5 sets of 5 reps…and do maybe 12-20 total sets per body part each week to maintain. You could probably get away with less than this.
I Recommend Doing This in 2-3 Month Bursts
What I think works best is to specialize for 2-3 months on a body part, then have a more balanced routine for a 1-2 months (as a precaution to insure that you don't neglect the other muscles). What you will find is that you can systematically build an ideal physique by giving selective attention to body parts that need extra work.
Note: I realize this is really general info. I am working on an entire premium (low-cost) report that covers building muscle while staying lean and ripped through the entire process. I will launch it in January, but you will have to be on my newsletter to access this. To get on my newsletter, you just need to click the banner below and download "Vacation Body Blueprint". If you have already downloaded this, you're good.
Tags: Muscle Building, bodybuilding, building muscle, free weights, gain muscle, hammer strength, muscle groups, techno, upper chest, vacation body blueprint, weak muscle group
People don't talk enough about height and how it relates to body composition, calories burned, muscle gains, etc. I'm a tall guy at just a hair over 6'3", but I'm envious of shorter people at times. I figured why not get the discussion going about height. Using my mad graphic skillz (not really), I came up with this masterpiece.
[Everyone knows Chewbacca, but only the true geeks like me know what's happening on the right. A young Gary Coleman posing with "Twiki" from Buck Rogers. Twiki carried a computer around his neck named "Dr. Theopolis". Buck Rogers is worth watching if you get the chance...for the cheesy disco music and bad special effects. Hilarious!]
Height and Plays a Large Role in Lean Mass
Your lean mass is basically everything on your body that isn't body fat. This is different than muscle mass. Your lean mass includes, bones, organs, water, muscles. A taller person will naturally have bigger organs, bigger bones, more water, than a shorter person. So they (will typically) have a higher lean body mass than a shorter person even without much muscular development. Tall people have a huge advantage in lean mass…which means they will typically burn more calories than their shorter friends. But what if someone is shorter but more muscular?
Your Organs Burn More Calories Than Your Muscles
I'm 6'3" and 190…I have a good friend who is 5'10 and 190. We are roughly the same body fat percentage. He has more muscle, so you would think that he would have a higher RMR (Resting Metabolic Rate). That assumption would be wrong. I will burn substantially more calories than him. Roughly 60% of RMR is from organs and 40% from muscle. Since I am tall, he will have to reach a higher lean body mass than me to reach the same RMR.
The Biggest Mistake I See Muscular People Make
I was going to do this post just on this idea alone. It is probably the biggest "takeaway". Guys in particular who get big believe they need many more calories due to their increase in muscle mass. Adding muscle contributes very little to calories burned (even less than I used to believe). Think along the lines of 6 calories per pound of muscle each day. So adding 20-30 pounds of lean muscle is just an extra 120-180 calories burned per day.
30 Pounds of Muscle Fails Against One Pack of Skittles
[Adding 30 pounds sounds like a impressive feat...and it is...but can't touch the power of just one pack of Skittles. I haven't had a pack of Skittles in a long time, but is is right up there with Swedish Fish, Red Vines, and Gummy Bears in pure deliciousness.]
Adding Muscle Makes a Bigger Impact on a Shorter Person
As a somewhat tall guy, I can add 5 pounds of muscle and it won't be as noticeable as someone 6 inches shorter doing the same thing. The advantage of being shorter is that you don't have to spend as much time adding muscle to achieve a certain look compared to someone who is taller. Another advantage is the increased leverage a shorter person has when it comes to lifting. I used to work out with a guy who was 8 inches shorter than me back in high school. It was frustrating how much stronger he was in many of the lifts…especially the bench press. It took me a couple of years to just bench 225 pounds and I think he was doing it within a few weeks of training. Stupid long arms!
Eating With a Taller Person or Lifting With A Shorter Person
As a relatively tall person I have much more wiggle room when it comes to diet than most people. More often than not, I simply have a higher RMR than a person who is shorter than me. I still can't pig out and expect to be lean, but I will have a slightly easier time than a shorter person (everything else being equal). When it comes to the gym it is a different deal. Guys who are in the 5'6" – 5'10" range with the same amount of lifting experience often are stronger than me in certain lifts (mainly pressing movements like bench or military press). This isn't always the case, but just a trend I notice.
These Are Just a Few of the Differences…
I kind of just want to get this conversation started and get the comments rolling along. Height is one of those things I don't read much about when it comes to getting in shape, dieting, etc. I would love to hear your thoughts on the subject and other points I missed. Let's get this party started!
Note: Sorry it has been so long since my last post. I just got back from a vacation and I tried my best to stay away from the Internet while I was away.
Tags: Main, bench press, body composition, body fat, body fat percentage, lean mass, muscle mass, muscular
Scientists at National Institute of Standards and Technology (NIST) are using nanopores (membrane gates less than 2 nanometers wide) to identify the type of molecules that are passing through the openings. The method measures the electrical change of the ionic fluid that is pumped through the nanopores along with the molecules in question. Because each molecule reduces the amount of the ionic fluid passing through based on its size and shape, the electrical measurements reveal which molecule is traversing the gate. Once developed, nanopore based technology may allow for all kinds of new diagnostic devices that can identify pathogens, proteins, and other reagents. 
