8 tips and tricks to build muscle faster - We Are The Mighty
MIGHTY SPORTS

8 tips and tricks to build muscle faster

(Header image courtesy of John Fornander)

It is hard to build the kind of muscle that gets noticed on the street, in the office, or, hell, by your partner. It takes intention, planning, and hard work. The best functional strength training programs, after all, tend to not have an effect for weeks. If you’re looking for something more specific — and difficult — like getting big arms — you’re going to have to plan that much further in advance.

But what if you just need to build muscle fast? Whether it’s to look good for your college roommate’s BBQ pool party in a few weeks or just trying to jumpstart your strength training, there are a few tips and tricks to expedite the process. We’re not saying you’ll be looking super fit come next Saturday’s party or that you’ll be moving weights like your gym rats friend, but, hey, it’s a start.


1. Eat more, not less

It seems counterintuitive, but if you’re looking to build muscle, you need to slightly overfeed your body. Not only does your body need extra calories to build new muscle, but muscle burns more calories than fat so you have to reload on energy in order to support new muscle growth. Restricting calories to lose weight will backfire big time, since your body senses “starvation mode” and respond but shutting down the production of new muscle cells.

8 tips and tricks to build muscle faster

(Photo by Alora Griffiths)

2. Increase your volume

You’ve probably heard that the amount of weight you use is the critical component to whether or not your build muscle. But actually, increasing your number of reps is equally essential for muscle growth. Switch up your lifting routine so that you spend at least one day a week lifting 50 to 75 percent of your one rep max, for 15-20 reps per set, aiming for about 6 sets.

3. Eat more protein

Protein is the more important building block for new muscles, so make sure you’re getting enough in your diet. According to the American College for Sports Medicine, if you’re looking to build muscle mass, aim for .5 to .8 grams of protein per pound of body weight, or about 95 to 148 grams of protein daily for a 185-pound guy.

8 tips and tricks to build muscle faster

(Photo by Jonathan Borba)

4. Provide new stimulus

Known as the progressive overload principle, the fastest way to build more muscle is to force it to adapt to a stimulus above and beyond anything you’ve yet done. That means if you had been using 25-pound dumbbells for curls, you should try doing one set with 30 pounds, then progress to 35-pound weights.

5. Get your 7 to 9

The National Sleep Foundation recommends 7 to 9 hours of sleep every night for optimal health. Achieving the prescribed dose of nightly sleep plays a key role in expediting muscle development. During sleep, muscle fibers that have been mildly damaged from a tough workout (not a bad thing, that’s how growth occurs) have a chance to repair themselves, knitting back together in a tighter formation that translates to muscle strength. If you cut your zzz’s short, you’re also shortening the amount of time your muscles have to grow.

6. Slow it down

The process of building new muscle, also known as hypertrophy, benefits from placing muscles under duress for an extended period of time. For this reason, rather than pumping iron as fiercely and frantically as you can, you should do at least one set of every strength-training exercise at slo-mo speed. And, yes, it burns.

8 tips and tricks to build muscle faster

(Photo by Kyle Johnson)

7. Compound it

While isolation moves like biceps curls are great for honing in on one specific muscle, you’ll get the biggest bang for your strength-training buck with moves that recruit multiple muscle groups at once. That’s because the more mass you can put behind a move like squats, pullups or deadlifts, the greater the load your body can bear, and the stronger you can make your muscles.

8. Mix it up

Just like you need to test your muscles using progressive overload, you also need to surprise them by serving up new types of exercises every week. Your muscles, it turns out, are pretty smart. They very quickly adapt to whatever exercise you’re doing, so the next time you do it, it feels easier — because it is. Rather than fall into the same sequence of moves week after week, seek out new ones that are different enough that they stress slightly different parts of your body.

This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.

popular

This policeman survived bayonet wounds and torture to save the Marines at Guadalcanal

Jacob Vouza was already a hero when the Marines landed at Guadalcanal. When a pilot from the USS Wasp was shot down over his island, Vouza led that aviator to safety. That’s where he first met the Marines.


Vouza spent his life as part of his native island’s police force. When the Japanese invaded the British-controlled island in 1942, the lifelong policeman was already a year into retirement.

He joined the Coastwatchers, an allied intelligence gathering outfit on remote islands run by ANZAC officers and fielded by local islanders.

 

8 tips and tricks to build muscle faster
Vouza and British Col. George Tuck on Guadalcanal.

The policeman met the Marines later in 1942, accepting an American flag as a gift from one of the men. With the rank of Sgt. Major of his outfit and his lifelong experience in the island’s constabulary, he had valuable services in American invaders – and he did.

That’s what nearly cost him his life.

Vouza was captured by the Japanese defenders who found the U.S. flag he’d been given. The Japanese tortured Vouza for hours for information on the American positions, but the policeman gave up nothing.

The Japanese clubbed him with their rifle butts, then bayoneted him in the throat, chest, arms, and stomach, then left him for dead. Vouza passed out from blood loss.

But he woke up, chewed through the ropes that held him, and weakly escaped the scene. He crawled on all fours to get back to the Marines and warn them that the Japanese were coming.

Vouza crawled for three miles. When he finally arrived, he was able to describe the enemy’s numbers, weapons, and vehicles. The Marines took the information and got Vouza to a surgeon. After 12 days of surgery and blood transfusions, Jacob Vouza was back on duty. The old islander was the Marines’ chief scout on Lt. Col. Evan Carlson’s 30-day raid behind enemy lines.

8 tips and tricks to build muscle faster
Jacob Vouza dressed and ready to raid.

He received the British George Medal for gallantry and devotion, the American Silver Star, the American Legion of Merit for his actions with the 2nd Raider Battalion on Guadalcanal, made a Member of the British Empire in 1957, and knighted by Queen Elizabeth II in 1979.

In 1962, Vouza sent a message to the First Marine Division Association that read, “Tell them I love them all. Me old man now, and me no look good no more. But me never forget.”

8 tips and tricks to build muscle faster
Sir Jacob Vouza memorial at Rove, Honiara Solomon Islands.

Sergeant Major Sir Jacob Vouza died in 1984.

MIGHTY HISTORY

This historic film shows the Lone Survivor raid of World War II

If you’ve read the book Lone Survivor, written by former SEAL Marcus Luttrell, or seen the 2014 movie adaptation of the same name, then you’re very familiar with the incredible tale of survival and valor. But prior to Luttrell’s involvement to that 2005 operation, there was another well-known “love survivor” raid.

The tale of Torpedo Squadron Eight at the Battle of Midway has since become legend. All 15 of the squadron’s Douglas TBD Devastators that were sent out that day were shot down. Of the 30 crew aboard those planes, the only survivor was Ensign George Gay. The others were all killed in action.


Some people believe that this squadron’s sacrifice is what pulled down the Mitsubishi A6M Zeros that were providing combat air patrol for the Japanese carrier force, known as Kido Butai, thus opening the way for Douglass SBD Dauntless dive-bombers to deliver the bombs that left three Japanese carriers fatally damaged in the span of five minutes. This is, however, an over-simplified view.

8 tips and tricks to build muscle faster

Ensign George Gay (right) with a gunner from Torpedo Squadron Eight.

(US Navy )

It should be clear, though, that Torpedo Eight’s attack was the first in a chain of events that culminating in a Japanese loss so devastating the force could never recover. According to the book Shattered Sword: The Untold Story of the Battle of Midway, written by Anthony P. Tully and Jonathan B. Parshall, the attack by Torpedo Squadron Eight came in almost an hour before the dive-bombers arrived — around 9:18 AM. Their attack took no more than 17 minutes. Gay was perhaps the only pilot to get close enough to drop a torpedo against a Japanese carrier before he ditched his plane. He attempted to rescue his gunner, Robert K. Huntington, but was unsuccessful.

The reason Torpedo Squadron 8 attacked alone was because Hornet’s air group commander, Stanhope Ring, made an incorrect guess. Waldron, commander of Torpedo Squadron 8, and Ring had often disagreed on where the Japanese carriers might have gone. This time, Ring ended up missing the Japanese carriers — flying too far to the north. Waldron was dead on target, though.

8 tips and tricks to build muscle faster

World War II’s answer to Michael Murphy is Lieutenant Commander John C. Waldron, who received a posthumous Navy Cross for Torpedo Eight’s attack.

(US Navy)

At 9:38am, Torpedo Squadron Six began their attack, launched from the USS Enterprise. This lasted until about 10:00. Torpedo Squadron Six’s attack came from a different angle than Torpedo Eight’s — four of that squadron’s planes returned to the Enterprise.

It was during Torpedo Six’s attack that Wade McCluskey, leading the Dauntless dive bombers from the Enterprise, would sight a Japanese destroyer trying to catch up with the rest of Kido Butai after trying to chase off the submarine USS Nautilus (SS 168). As McCluskey’s Dauntlesses arrived over Kido Butai, so did the Yorktown’s strike of 12 Devastators and 17 Dauntlesses, escorted by six F4F Wildcats.

8 tips and tricks to build muscle faster

Of the fifteen pilots in this photo, only one lived.

(US Navy)

The Devastators of Torpedo Three would be savaged by the Zeros, but the Dauntless dive-bombers would turn the tide of war in five minutes, largely because the torpedo squadrons had not only drawn fighters down, but their attacks forced the Japanese carriers to maneuver in ways that precluded the launching of their own planes.

Torpedo Eight’s attack, the first in this deadly series, had set the entire sequence in motion — a sequence that would forever cripple the Japanese Navy, leading to victory for the Allies at Midway.

Learn more about Torpedo Eight in the film below.

https://www.youtube.com/watch?v=MyrawK_MUF8

www.youtube.com

Articles

4 times Canada was more moto than the US

America’s neighbor to the north is known for their politeness, medical care, maple syrup cartels, Ryan Gosling, hormone-free cows, and love for Kraft Mac and Cheese.


8 tips and tricks to build muscle faster
Also, have you tried a double double and a Maple Dip? Holy hell they are good.

None of these facts should come as a surprise. Canadians are just a hair’s breadth away from being Americans. In fact, we wanted Canada so bad the Articles of Confederation stated that Canada could join the United States at any time, just by asking. Everyone else needed a nine-state agreement. We settled for Vermont instead.

8 tips and tricks to build muscle faster
Vermont: Canada Lite.

But don’t be fooled by their overwhelmingly nice disposition, their Prime Minister who takes public transit to work, or that Alex Trebek shaved his mustache. Outnumbered Canadians beat the crap out of us in the only war we ever fought.

8 tips and tricks to build muscle faster
We burned Toronto, so they burned Washington. They also gave the Canadian soldier better sideburns in their War of 1812 monument.

Canadian Forces are still deployed around the world, often alongside American counterparts. And historically, Canada has been just as hyped as the U.S. to take the fight to the fascists, the Communists, or the terrorists.

Maybe it comes from being the world’s largest consumer of Budweiser. Don’t drink too much of that stuff, guys. You’ll be buying hummers and spreading freedom in no time.

1. Canada just built a Civil War monument.

At a time when the U.S. is removing some Civil War monuments, an Ontario-based Civil War re-enactors group erected one. It’s a monument to the Canadian soldiers who died in the American Civil War.

8 tips and tricks to build muscle faster
They call themselves the Grays and Blues.

Though Canada was still in the British sphere during the time period, some 6,000 Canadians headed south (and some further south) to fight on both sides of the war.

“We don’t have any far-right maniacs, racists or anti-Semites, we’re just town folks who are interested in history,” Grays and Blues president Bob McLaughlin told Postmedia News.

2. They were the first to declare war on Japan.

On Dec. 7, 1941, the Canadian Parliament was adjourned. But in the hours after the attack on Pearl Harbor, Prime Minister Mackenzie King and his cabinet decided that war with Japan was inevitable and called it then and there. The Japanese had also hit Malaya and Hong Kong – possessions of the United Kingdom – on Dec. 7th.

8 tips and tricks to build muscle faster
In the long run, sucker punching is not a sustainable strategy.

The United States didn’t declare war until the next day. When Parliament reconvened on Jan. 21, 1942, King let them know that Canada was at war with Japan…and also Finland, Hungary, and Romania.

8 tips and tricks to build muscle faster
Mackenzie King will f*cking kill you…then have a seance and ask your ghost for political advice.

3. Canada took in Vietnam Draft Dodgers…then replaced them.

It wasn’t official or anything. Canada didn’t exchange unwilling participants with willing ones. While an estimated 30,000 would-be conscripts fled the draft for Canada (and were warmly welcomed), 30,000 Canadians fled peace-ridden Canada for the jungles of Southeast Asia.

8 tips and tricks to build muscle faster
Canadian Rob McSorley, left, is pictured in March 1970 with two members of his U.S. Army Ranger regiment after a dangerous reconnaissance mission. McSorley was killed in action only weeks after this photo was taken. (L Company Ranger 75th Infantry Archives)

The Canadian government outlawed such volunteerism, but the 30,000 Canadians still managed to sign up for Vietnam service. Those that did received the same treatment as every other soldier, including the assignment of social security numbers. That is, until, after the war, when they got none of the post-service benefits. It wasn’t until 1986 that they got the same treatment…in Canada.

The Canadian Vietnam Veterans’ Memorial is called “The North Wall” and can be found in Windsor, Ontario.

8 tips and tricks to build muscle faster
The North Remembers.

4. Canada took in Americans during the 9/11 attacks.

Flights bound for the U.S. that day were diverted or grounded — except in Canada, where they were welcomed by Operation Yellow Ribbon. Canada wanted to help get any potentially dangerous flights on the ground as soon as possible. They even opened up their military airfields to the 255 flights diverted to their airspace.

In all, some 30,000 people were left displaced inside Canada. And if you have to be a refugee somewhere — even temporarily — Canada is the place to be. If hotels, gyms, and schools were full, Canadians started taking Americans into their own homes and putting them up.

MIGHTY CULTURE

This is what an unarmed chaplain brings to the battlefield

Chaplains are some of the most misunderstood troops in the formation. While they’re exempt from the minor stresses of the military, like going to the range or pointless details, they’re not above doing the one thing every troop is expected to do: deploy.

This puts them in a unique position. Sure, they have an assistant that’s kind of like a mix between an altar boy and an armed bodyguard, but they themselves are not allowed to pick up a weapon of any kind to remain in accordance with the Geneva Convention.

But that minor detail has never held any chaplains back from serving God and country on the front lines.


8 tips and tricks to build muscle faster

It doesn’t matter which religion is on your dog tag, everyone gets the same respect.

(U.S. Army)

Their main objective is to facilitate the religious and emotional needs of all troops within their “flock.” Even if a chaplain was, say, a Roman Catholic priest back in the States, they accept anyone from any faith into their makeshift place of worship down range. They remain faithful to their personal denomination and preach in accordance with their own faith, but they must also learn enough about every religious belief in the formation to properly accommodate each and every troop.

This is because there is no alternative for deployed troops. Chaplains are few and far between in a given area of operation. When the worst happens and a soldier falls in combat, that Catholic chaplain needs a complete understanding of how to perform funeral rites in accordance with that troop’s faith, no matter what that faith may be.

8 tips and tricks to build muscle faster

“Oh father, who art in Heaven, have mercy on this F-16’s enemies, for it shall not.”

(U.S. Air Force photo by Tech. Sgt. Eugene Crist)

Given that there are so few chaplains deployed, and even fewer of any single denomination, they will travel the battlefield — sometimes an entire region command will be under the care of a single chaplain.

It’d be far too costly to send each and every troop around theater each week for a single religious service, so chaplains will come to them. It’s not uncommon for a chaplain to travel to a remote location to give a sermon to just three or four troops. And since there’s only one chaplain performing the ceremonies across the theater, this often means that Easter Mass won’t be given exactly on Easter Sunday, but sometime around then.

8 tips and tricks to build muscle faster

Being named as a Servant of God by the Pope means he’s on the first step to sainthood. If the church canonizes the miracles done in his name or designates him as a martyr, he could become the Patron Saint of the Soldier.

(Father Emil Kapaun celebrating Mass using the hood of a Jeep as his altar, Oct 7, 1950, Col. Raymond Skeehan)

A chaplain and their escort never go out looking for trouble, but trouble often finds them. They’re constantly on the move and, as a result, many chaplains have been tragically wounded or killed in action over the years. To date, 419 American chaplains have lost their lives while on active duty.

Captain Emil Kapaun, an Army chaplain, was said to be one of the few Catholic chaplains in his area during the Korean War. He personally drove around the countryside to administer last rites to the dead and dying, performed baptisms, heard confessions, offered Holy Communion, and conducted Mass — all from an altar that rested on the hood of his jeep. He’d often dodge bullet fire and artillery just to make it to a dying soldier in time to give them their final rites.

He was captured and taken prisoner by the Chinese during the Battle of Unsan in November, 1950. While prisoner, he often defied orders from his captors to lift the fighting spirits of the troops in the prison with him. Even while captive, he’d perform ceremonies — but was also said to have swiped coffee, tea, and life-saving medicines from guards to give to his wounded and sickly troops.

Father Emil would die in that prison, but not before giving one last Easter sunrise service in 1951. For his actions that saved the lives of countless troops in captivity, he was posthumously awarded the Congressional Medal of Honor. He became the ninth military chaplain to be bestowed the Medal of Honor, along with being named a Servant of God by Pope John Paul II.

For more in the dangerous, righteous life of an Army chaplain, be sure to catch Indivisible when it hits theaters on October 26, 2018.

MIGHTY HISTORY

Why ancient German women yelled at male warriors in combat

At the 58 BC Battle of Vosges, Julius Caesar was surrounded. He had to force the Germanic army under Ariovistus into combat because the German was content to starve the Romans out. Cut off from supplies, Caesar’s legions may not last long enough to attack later. So, outnumbered and surrounded, Caesar struck.

He marched his entire force toward the weakest part of the Germanic army: its camp. When the legions arrived, the Germanic women were in the army’s wagon train, shouting, screaming, and wailing… at the Germanic men.


8 tips and tricks to build muscle faster
Julius Caesar meets Ariovistus before the Battle of Vosges.

The Gallic Wars were an important moment in the history of Rome. It saw Julius Caesar’s rise in power and prestige as well as an important military and territorial expansion of the Roman Republic. But to the Romans’ well-organized and disciplined fighting force, the wailing Germanic women must have been an altogether strange experience.

8 tips and tricks to build muscle faster

Germanic women were forced to defend the wagon trains after many battles against the Romans.

If a tribe was caught up in a fight while migrating or moving for any reason, women would not be left behind. Germanic women would yell at their fighting men, sometimes with their children on hand to witness the fighting. The women encouraged their children to yell and, with bare breasts, shouted reminders at the men that they must be victorious in combat or their families would be captured and enslaved… or worse, slaughtered wholesale.

Their shouts encouraged their men to fight harder, as women were considered holy spirits. Letting them fall into enemy hands was the ultimate failure.

The Roman Senator and historian Tacitus wrote in his work, Germania:

A specially powerful incitement to valor is that the squadrons and divisions are not made up at random by the mustering of chance-comers, but are each composed of men of one family or clan. Close by them, too, are their nearest and dearest, so that they can hear the shrieks of their women-folk and the wailing of their children. These are the witnesses whom each man reverences most highly, whose praise he most desires. It is to their mothers and wives that they go to have their wounds treated, and the women are not afraid to count and compare the gashes. They also carry supplies of food to the combatants and encourage them.

It stands on record that armies already wavering and on the point of collapse have been rallied by the women, pleading heroically with their men, thrusting forward their bared bosoms, and making them realize the imminent prospect of enslavement — a fate which the Germans fear more desperately for their women than for themselves. Indeed, you can secure a surer hold on these nations if you compel them to include among a consignment of hostages some girls of noble family. More than this, they believe that there resides in women an element of holiness and a gift of prophecy; and so they do not scorn to ask their advice, or lightly disregard their replies.The women were more than just morale builders, though. They provided aid and comfort to their men after the battle was over, of course. And they would bring supplies and food to their male warriors in the middle of the fight.

If the battle didn’t go well, however, Germanic women could take on an entirely new role. They might kill any male members of the tribe who attempted retreat. They could even kill their children and then commit suicide rather than submit to enslavement by another tribe or army.

8 tips and tricks to build muscle faster

Women were captured en masse at the Battle of Aquaq Sextiae.

Vosges wasn’t the first time the Roman Republic encountered this phenomenon. At the 102 BC Battle of Aquae Sextiae a Roman army that was outnumbered by Germans 3-to-1 emerged victorious, according to the Roman historian Plutarch. He notes that 300 of the women captured that day killed themselves and their children rather than be taken back to Rome.

For the Germans at the Battle of Vosges, the situation wasn’t as desperate. They were all well-rested and their march from the Rhine River didn’t take a heavy toll on their strength. But the Romans were formidable and, thanks to a sudden moment of quick thinking by one of Caesar’s cavalry officers, they were able to drive the Germans back across the Rhine. When Caesar returned from Rome after the conquest of Gaul, he came back with a million slaves.

MIGHTY HISTORY

That time an F-22 pilot told the Iranian Air Force to go home

The opening few minutes of the movie Top Gun make for, arguably, one of the coolest aerial scenes ever caught on film. There’s a reason it’s the enduring air power movie of the 1980s. Too bad for the Air Force that Top Gun featured the Navy.

Except Air Force pilots do that sh*t in real life.


In 2013, two Iranian Air Force F-4 Phantoms moved to intercept an MQ-1 drone flying in international airspace near the Iranian border. The two IRIAF fighters were quickly shooed away by two F-22 Raptors who were flying in escort.

Except, they didn’t just get a warning message, they were Maverick-ed. That’s what I’m calling it now.

8 tips and tricks to build muscle faster

How an F-22 Raptor intercepts a Russian-built bomber.

The two F-22 Raptors were escorting the drone because of an incident the previous year in which two Iranian Air Force Sukhoi Su-25 close air support craft attempted to shoot down a different Air Force MQ-1. In the Nov. 1, 2012, incident, the drone was 16 miles from Iran, but still in international airspace. Iran scrambled the two Su-25s to intercept the drone, which they did, using their onboard guns.

The fighters missed the drone, which captured the whole incident with its cameras. The drone returned to base, completely unharmed. Not surprising, considering the Su-25 isn’t designed for air-to-air combat.

8 tips and tricks to build muscle faster

Iranian Air Force F-4 Phantom fighters.

The following year, another drone was being intercepted by Iranian aircraft. This time, however, it had serious firepower backing it up. The Iranians came at the drone with actual fighters, capable of downing an aircraft in mid-flight. The F-4 Phantom could bring what was considered serious firepower when it was first introduced – in the year 1960. These days, it’s a museum piece for the United States and most of its Western allies. Not so for the Iranians, who still have more than 40 of them in service. When the F-4s came up against the MQ-1, they probably expected an easy target. That didn’t happen.

One of the F-22 Raptor pilots flying escort for the drone flew up underneath the Iranian Phantoms. According to then-Air Force Chief of Staff Gen. Mark Welsh, the Raptor pilot checked out the armaments the Iranian planes were carrying, then pulled up on their left wing and radioed them.

8 tips and tricks to build muscle faster

It wasn’t like this, but it could have been.

“He [the Raptor pilot] flew under their aircraft [the F-4s] to check out their weapons load without them knowing that he was there, and then pulled up on their left wing and then called them and said ‘you really ought to go home’,” Welsh said.

They did.

MIGHTY CULTURE

6 ways to use that Veterans Day Amazon Prime discount

If you haven’t heard, the generous folks at Amazon are celebrating Veterans Day with the best discount ever: $40 off your Amazon Prime membership. For those of you doing the math at home, that’s 32% off. Free two-day shipping (and sometimes one-day shipping and in some locations, even same-day shipping) on all your favorite things like paper towels, and furniture, and clothes and, well, everything, should be enough to entice you to take advantage of this incredible deal.


Turns out, there’s more to Amazon Prime than just free shipping. Here are 6 other benefits to this incredible service. Alexa, sign me up.

Amazon Household

If you are a Prime member, you can set up Amazon Household. You can add one other adult and up to four teenagers and four children on your Prime Household. That means everyone gets to take advantage of the awesome perks. Here’s how to create your Household.

Through Household, your teens can shop til they drop without actually spending any money. That’s right: you have approval powers. We both know a trip to the mall with the fire-monster that is your 15-year-old daughter will be an entree of eye-rolling served with a side of teenage angst. Skip the dressing room battles and let that person who used to love you pick out her own damn clothes. And then veto and approve with the judicious powers that only a mother or father could have and love.

8 tips and tricks to build muscle faster

(Department of Defense)

Prime Wardrobe

So your teenager has picked out eight pairs of jeans, and you’re going to let her keep one. With Prime Wardrobe, she can try all of them before she buys.

Mandatory fun coming up? Order all the dresses or pants in the land without spending a dime. Yep, order up to eight items at a time, only pay for what you keep, and the returns are free and easy. And you never have to leave your house.

Prime music

With more than two million songs and curated playlists, listening to your favorite tunes just got easier. Download the Amazon music app and listen offline.

8 tips and tricks to build muscle faster

(live.staticflickr.com)

AmazonSmile

Set your shopping guilt aside and tell yourself that you’re doing it for a good cause with AmazonSmile.

“AmazonSmile is a simple and automatic way for you to support your favorite charitable organization every time you shop, at no cost to you. When you shop at smile.amazon.com, you’ll find the exact same low prices, vast selection and convenient shopping experience as Amazon.com, with the added bonus that Amazon will donate a portion of the purchase price to your favorite charitable organization. You can choose from over one million organizations to support.”

See, shopping for yourself is a good thing.

Prime Video

Jack Ryan isn’t going to watch itself. Neither will the Marvelous Mrs. Maisel, the entire Suits series, countless Disney movies, or thousands of other shows, all included with your Prime membership. Best part? With the app you can download all of these to watch offline. Alexa, book me a cross-country flight.

Prime Books

More of a binge-reader than a binge-watcher? Good on ya. Prime has something for you, too. Prime Books gives you access to thousands of books that you can read on your Kindle (or through the Kindle app if you don’t have a separate device). You is smart.

There are countless benefits to having an Amazon Prime account. Take advantage of this weekend’s discount and live your best life, one Prime perk at a time.

MIGHTY HISTORY

The last Union combat veteran of the Civil War lived to see the Cold War

In 1949, six men gathered in Indianapolis for the last meeting of the Grand Army of the Republic, a Civil War veterans organization. At its peak, it boasted 400,000 members with thousands of posts nationwide. By 1949, however, only 16 remained. And only six were able to make the trek to Indianapolis. One of those was 108-year-old James Hard, a veteran of the battles of First Bull Run, Antietam, and Chancellorsville.

In the next four years, all but one of those would have died, and with them, the firsthand memory of Civil War combat.


8 tips and tricks to build muscle faster

The battle standard of James Hard’s Civil War infantry unit.

The only one of the six to outlive Hard would be Albert Woolson, the last known member of the Union Army and the last undisputed surviving member on any side of the Civil War. But Woolson never saw action as a member of a heavy artillery unit from Minnesota. Hard was the last surviving Union combat veteran of the Civil War.

Between 1900 and into World War II, the surviving number of American Civil War veterans began to dwindle at an exponential rate, much like what the U.S. is seeing with its World War II veterans today. The Grand Army of the Republic held marches, and a yearly meeting called the Encampment to celebrate those veterans who served and to make sure they held on to their hard-won rights.

8 tips and tricks to build muscle faster

A 1912 Grand Army of the Republic parade marching through downtown Los Angeles.

James Hard was born in Rochester, New York around 1843. He lied about his age in 1861 to be able to join the Union Army. He joined the 37th New York Volunteer Infantry Regiment, also known as the Irish Rifles, in May 1861 and his service record verified his claim.

His unit was stationed around Washington, DC until Gen. Irvin McDowell used the 37th as a reserve unit in the battle of First Bull Run. McDowell had never led troops in combat and was soundly beaten. Its biggest loss came at Chancellorsville in 1863 when it lost more than 200 men to night fighting and a surprise attack during a flawed, unorganized retreat. A young James Hard was present for all of it.

8 tips and tricks to build muscle faster

The last of America’s Union Army, gathered in an Indianapolis ballroom in 1949.

By the time the First World War came around GAR membership was still very strong, its encampment still bringing in numbers just shy of a half a million or so. By the time the United States entered World War II, however, the Civil War veterans time had passed, and with their memory went so many of their numbers. In 1942, just over 500 Civil War veterans were on the rolls of the Grand Army of the Republic.

At the outset of the Cold War and the Atomic Age, only 16 remained. They were too frail to walk in any parades and had to be accompanied to Indianapolis by their Veterans Administration nurses. They drove through the parade route in vehicles, machines that were a very new invention to them.

MIGHTY FIT

This NASA-inspired protein powder is here to save the world and your gains

Did anyone in your high school complain about gym rats and “show muscles”? Well, there’s not really any such thing as show muscles in the military. Every fiber can make you more lethal, whether it’s the biceps to curl a tank or artillery round that’s about to be thrown into the breech, or the hamstrings to make it through a long patrol.


Solar Foods makes the future of food look amazing

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But think about how badly it will suck for the Space Force. They need to keep those muscles strong enough to beat Martians to death with hammers and wrenches on a moment’s notice, but they need to fuel those gains with freeze-dried foods while working out in low gravity.

Luckily, a Finnish company has created a process that would let them make protein powder from almost any planet’s atmosphere, and the Finns are scaling up the tech to sell guilt-free protein powder to all of us here on Terra Firma.

Solar Foods’ technique was originally pushed by NASA and is now supported by the European Space Agency. The basic idea is to pull carbon dioxide from the atmosphere, combine it with water as well as some additional nutrients, and turn it protein. The final product is a single-cell protein that can be used like traditional flour. It’s 50 percent protein, up to 10 percent fat, and up to 25 percent carbohydrates.

And, it’s carbon neutral. If there’s a chance you’ll be deployed to a desert in the next few years, be excited that your cooks could make about 4.25 pounds of Solein with a single 5-gallon jug of water. And there are essentially no land requirements, so it could be done even on small forward bases.

The entire process only needs a little infrastructure, some electricity, water, and carbon dioxide, so it could potentially be used at bases around the world or in space flight. (The European Space Agency specifically got involved in the hopes that the process could work en route to Mars.)

If you want to get your hands on this high-protein flour, you’ll have to wait till 2021 and, even then, hopefully, be stationed in Europe. That’s when and where the company plans to start its commercial launch with global access coming later in the year.

MIGHTY HISTORY

How World War I chemical weapons led to a cancer treatment

The grisliest images in the history of warfare are often related to chemical weapons. Images of soldiers and civilians alike blinded and/or covered in blisters highlight the barbarity of chemical weapon attacks and nowhere was this more apparent than during World War I. But even the most terrible wounds of the Great War had a silver lining: doctors were able to find the first effective treatment for an equally horrible disease.

Beware: some of the images of mustard gas can be disturbing.


8 tips and tricks to build muscle faster

No joke.

The history of cancer treatment was as slow a progression as the disease often is. Cancer is a disease older than humanity itself, as even dinosaurs suffered from it. From the earliest days of recorded medical history, doctors have come up with a variety of bizarre treatments for it. Ground coral, lead, and even the lungs of foxes were used as treatment for the disease. Only in the 1800s did surgeons start recommending the removal of cancer tissue if possible.

Even then, the surgeries were often harsh, brutal, and without anesthetics. Then came World War I and the many, many new and innovative ways to kill and be killed on the battlefields.

8 tips and tricks to build muscle faster

Back then, no one knew it was part one of two.

Mustard gas is a blister agent that can cause blindness as well as burning and blistering skin and internal organs. Mustard blisters in the throat can seal the airway, making the victim unable to breathe. The agent can also cause pneumonia-like symptoms in the lungs, causing a painful death by slow drowning. The worst part for battlefield medicine was that the effects of mustard gas could often not be fully developed for hours, filling up first aid tents and treatment wards.

Even if it didn’t kill its victims quickly, they could feel the effects of the mustard gas attack for the rest of their lives, as the gas scars their physical body as well as their mind. And remember that World War I troops only had gas masks; there was no full body chem warfare suit during World War I.

8 tips and tricks to build muscle faster

Nurses treating World War I troops in the field.

After the war, mustard gas was studied extensively so that militaries could better utilize it on the battlefields and protect their troops against it. In the process of doing that, doctors noticed the bodies of men killed by the gas had lower white blood cell counts. This created enough interest for doctors to take a deeper look. By World War II, researchers were looking into the marrow of the deceased doughboys, where they made an important discovery: the mustard altered cell development in the bone marrow.

Cancer researchers used this information for their own devices. They isolated nitrogen mustard from the deadly gas mix and used the new substance on cancerous lymph notes and found that it would actually shrink cancers.

8 tips and tricks to build muscle faster

Doctors isolating nitrogen mustard.

The discovery led to a whole new generation of targeted cancer treatments that were much less barbaric and seemingly random than the centuries of treatments that came before. These chemicals targeted cells that divided at a faster rate than other cells, and eventually chemotherapy.

“Normal fast-reproducing cells usually resume production after chemotherapy is finished, but cancer cells, which have weaker DNA, tend not to.” said Dr. Toni Storm-Dickerson, a breast surgical oncologist. “Chemotherapy has really changed the system of how we fight disease.”

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This Spanish hero defeated an invading Muslim army — as a corpse

When your reputation as the greatest warrior in Spain precedes you, the sight of your lifeless corpse armored and atop a warhorse at full gallop can be enough to send the enemy running away in terror. Take the case of Rodrigo Díaz de Vivar, for instance.


Díaz de Vivar was born into the Spanish nobility in 1043 and raised in the court of King Ferdinand the Great. He eventually became the standard-bearer of Castile for Ferdinand’s son, Sancho II. He led military campaigns against the younger king’s brothers as well as the Moorish (Muslim) kingdoms in Andalusia was renowned for his military skill and strategy. He never lost a battle and was never beaten in combat.

 

8 tips and tricks to build muscle faster
And here I thought combat veterans grew awesome beards these days. Wow.

 

Rodrigo became legendary in Europe, known by his nickname throughout the Christian and Muslim lands of the Middle Ages. While fighting King Sancho’s brothers, he earned the moniker that would echo through history when the Muslims began referring to him as just El Cid – The Lord.

The battle lines of this time weren’t as easy as Christian vs. Muslim or brother vs. brother. City-states fought one another with Christian and Moorish allies as well as allied city-states. The Iberian “Reconquista” – the series of wars that pushed Muslims out of Spain ­– was in full swing and the peninsula was full of different tribes, ethnicities, religions, and races, all with different alliances.

 El Cid’s future father-in-law slapped around El Cid’s patron – so he took the man’s head and then his daughter.

When King Sancho was assassinated, his brother Alphonso, whom Rodrigo expertly crushed in battle on more than one occasion, came to power in Castile. El Cid suspected Alphonso was responsible and dragged the new king from his bed to the city cathedral. He forced Alphonso to swear he had nothing to do with Sancho’s death. The new king professed his innocence, but never forgot the humiliation.

 

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This painting makes the scene look way less violent than it really was.

Regardless of El Cid’s acceptance of Alphonso’s reply, the embarrassing incident didn’t sit well with the new king. Eventually, El Cid found himself exiled and working for the Muslim rulers of Zaragoza. In 10 years serving the Emir of Zaragoza, El Cid built a good life for himself, including owning his own lands. But he was soon called up to serve Spain again.

8 tips and tricks to build muscle faster
El Cid executed everyone who helped the Moroccans take Valencia. (It was just what you did back then.)

 

In 1086, the Almoravids, Muslims from Morocco, invaded Spain and advanced quickly throughout the peninsula. Alphonso was thoroughly beaten while trying to repel the invaders (he wasn’t very good at the whole “war” thing) and begged El Cid to return to meet the Almoravids. El Cid did return, but not for Alphonso – it was time for him to win some glory for himself.

El Cid and his troops struck back, taking the Muslim city of Valencia in 1091 and devastating the Almoravid army. They tried to recapture the city just three years later, but El Cid again sent them packing. Though it took another 400 years of fighting to expel the Muslim invaders from the Iberian Peninsula, they would never advance past Valencia while El Cid was still alive.

And one occasion, even dead.

El Cid stayed in the city and in 1099, the hero and his beloved Valencia found itself again under siege by the Almoravid army. El Cid, age 56, died from the famine caused by the siege. Legend has it his wife Jimena ordered El Cid’s corpse be armored and strapped on top of his horse to lead one last cavalry charge to break through the siege.

When the Almoravid army saw El Cid leading a counterattack at the head of his men, they broke ranks and fled as the Spaniards cut them down.

Valencia did eventually fall to the invading army after El Cid’s death and would not be recaptured by Christians for another 125 years. Jimena took the dead legend’s body to the nearby city of Burgos, where he was buried in the city’s cathedral – in one piece, and eventually, next to his wife.

MIGHTY SPORTS

Women’s Soccer — Army West Point at Navy (Friday, 10/12, 7:00PM EST)

The 2018 Star Match between the Army and Navy women’s soccer teams lies ahead this Friday night at 7 p.m. in Annapolis. A key part of the Star Series presented by USAA, the Mids will host their service academy rivals from New York in a matchup of two of the Patriot League’s top-five teams.

Navy comes into the contest at the Glenn Warner Soccer Facility with a 8-4-3 record and a 4-1 mark in Patriot League play, while Army will enter at 6-3-5, 2-2-1 in league action.


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