When doing ab exercises such as laying leg raises, is it more effective/safer to have your head up or down?

During chest and arm workouts , my pinky and ring fingers go numb. Sometimes I get pulses in forearms while doing curls. Is there anything besides surgery that would alleviate this. Have tried nerve flossing but that doesn't help

If protein causes an insulin spike the same way dextrose does, isn't dextrose a good fast carb to take post workout? I keep hearing you don't want an insulin spike after working out because of the after crash. But wouldn't this happen by taking protein alone?

Although rest days are the worst day of the week I don't want to just do nothing all day. I was wondering what kind of rituals may be beneficial to implement into a rest day to get the most out of it. Things like maybe doing yoga or how to manage nutrition differently from any other day. Or if it is just as simple as giving your CNS a break and taking a seat. 

Hi Marc,

We've all heard "if you don't sleep, you won't grow;" but what part of sleep (REM, non-REM, or both) contributes the most to growth? If it is one specific part of the sleep cycle, how does this influence your supplementation for sleep (such as choosing GABA over melatonin)?

Thanks!

Zach

Marc,

Been going to the gym religiously for over a year and have struggled with measuring my body fat percentage. I have done at home test, personal trainers have tested it, electronic measurements and all have ranged from lowest 12% - 25%.  How can one accurately measure their body fat percentage consistently and know without a doubt that is their true percentage. 

Hey Marc,

I've been experiencing some slight pinching in my left shoulder recently. It occurs on my push days when I train chest or shoulders. I rarely feel any pain when I train my back or my arms. I went to the athletic trainer at my job and she said that there is no damage so I'm thinking it may be some impingement. Are there any exercises or stretches that I can do to fix this issue? Anything that you can recommend? Thanks!

I been hearing a lot about taken one or two shots of apple cider to help with fat loss, however I also hear it can mess up your teeth. What are you thoughts on this?

hey Mark. I've been lifting for about 4years now. I've always had a raised right shoulder due to wearing a heavy backpack on 1 arm for years. 

I hurt my rhomboid right below my left shoulder blade while lowering a heavy deadlift. My back has been in spasm for a month and doctors found nothing through mri. They also did an emg test on my left side which was fine. 

My right bicep has always had less of a mindmuscle connection, as well as my right triceps and lat. 

I can't even feel a stretch in my right trap anymore. 

Do you think the back pain and lack of feeling all translate back to the tight trap?

Dumbass doctors kept looking at xrays of my left shoulder.