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

The MARSOC driving course is not like your typical day at the DMV

MARSOC — or Marine Special Operations Command — is one of our nation’s most elite fighting forces, as its members are ready to respond to any crisis, anywhere.


Their goal is to enhance the overall performance of every operator in any setting they may face. Depending on the mission, a MARSOC team or individual may find himself under attack and must negotiate any obstacle that presents itself.

While these Marines continuously train to keep their skills sharp, they take pride in being the best at all ends of the spectrum — including tactical driving.

Related: This is what ‘Black Friday’ is like for new Marine recruits

8 tips and tricks to build muscle faster
These MARSOC Marines conduct a vehicle dismount maneuver during their tactical driving and shooting course. (U.S. Marine Corps photo)

Primarily dressed in civilian attire, these badasses train to take the average vehicle to its physical limits depending on the situation and location.

During a high-speed chase, the teams must learn how to drive their vehicles within close counters of one another.

8 tips and tricks to build muscle faster
(U.S. Marine Corps photo)

These advanced drills also focus on the team’s survivability and to teach the passengers how to drive from a passenger seat in the event the driver is severely wounded or killed — giving the term “side-seat driver” a whole new meaning.

8 tips and tricks to build muscle faster
This Marine takes control of the vehicle as the driver pretends to be wounded during this advanced training exercise. (U.S. Marine Corps photo)

Also Read: Recruit training at Parris Island vs San Diego, according to Marines

Each Marine who takes this course has already undergone several layers of filtering before joining MARSOC. The exclusive selection focuses on moral caliber and the individual’s ability to handle themselves in a stressful environment.

This aspect causes the MARSOC teams to build a unique brotherhood — a necessary trait for their line of work.

Check out the Marines‘ video below to witness this high-speed training for yourself.

Marines, YouTube
MIGHTY HISTORY

These are the 4 inmates on the military’s death row

Every service member knows the result of not living up to the expectations placed upon them by donning the uniform of the Armed Forces of the United States. Most will never receive a punishment beyond Article 15 of the Uniform Code of Military Justice, non-judicial punishment. For repeat offenders, the threat of “turning big rocks into little rocks” at Fort Leavenworth looms large.


Actually being sent to the Kansas-based U.S. Disciplinary Barracks at Leavenworth is, in reality, a tall order. The facility houses only the worst offenders. It’s the only maximum-security facility in the U.S. military and hard time there is reserved for commissioned officers, enlisted personnel with sentences longer than ten years, and those who are convicted of crimes related to national security. It’s reserved for the worst of the worst — which includes those on the military’s death row.

Since the end of World War II, the facility has executed some 21 prisoners, including more than a dozen Nazi German prisoners of war convicted of war crimes. The last time an American troop was executed for his crimes was in 1961, when Army Pfc. John Bennett was hanged for the rape and attempted murder of a young Austrian girl after spending six years on death row. There are currently four inmates awaiting execution at Leavenworth, but these four will not face the gallows.

Executions for military personnel will likely be by lethal injection and performed at the United States Penitentiary in Terre Haute, Indiana.

8 tips and tricks to build muscle faster

Ronald Gray

In 1986 and 1987, then-Specialist Ronald Gray was a cook stationed at Fort Bragg, N.C., when he committed the series of crimes that landed him on the military’s death row. Gray raped and murdered four women, both on Fort Bragg and in the area around nearby Fayetteville. He was sentenced to death in 1988 and his execution was approved by President George W. Bush in 2008. He has since filed a petition to be heard by the U.S. Supreme Court, but it was turned down, meaning Gray might soon be the first prisoner executed by the military in over 50 years.

His first victim was 27-year-old civilian Linda Jean Coats and his second was also a civilian, 18-year-old Tammy Cofer Wilson. He next turned his attention to female soldiers, abducting, raping, and murdering 18-year-old Pvt. Laura Lee Vickery-Clay. Vickery-Clay’s body was discovered a block from her home on Fort Bragg. He then raped and attempted to kill 20-year-old Pvt. Mary Ann Lang Nameth, stabbing her in the throat after entering her barracks room, but leaving her alive. She was able to identify him as her attacker when Gray was arrested for another crime.

Just three days later, he raped and murdered another civilian, 23-year-old Kimberly Ann Ruggles. It was this crime that would lead to his capture and conviction. Ruggles was a taxi driver dispatched to pick up a “Ron” at Gray’s address. Her body was discovered later that night near her empty cab. Police identified the gag on Ruggles’ body as one belonging to Gray after holding him for another crime just hours before. Gray’s fingerprints were all over the cab and Ruggles’ prints were on money Gray was holding during his arrest.

Gray was tried and convicted in both civil and military courts in 1988. Civilian courts sentenced Gray to eight consecutive life sentences. His military court martial sentenced him to die. He is currently the longest-serving death-row inmate at Fort Leavenworth.

8 tips and tricks to build muscle faster

Hasan Akbar

In March, 2003, just days after U.S. troops initially crossed into Iraq, Army Sgt. Hasan Akbar was at Camp Pennsylvania, a rear-staging area for the invasion of Iraq, located in Kuwait. In the early morning hours, Akbar lobbed fragmentation and incendiary grenades into the tents of sleeping officers, then assaulted other members of his unit with his issued M-4 rifle. He killed Army Capt. Christopher Seifert and Air Force Maj. Gregory L. Stone. and wounded 14 other service members.

Even though his defense team cited repeated attacks and insults on his Muslim faith from fellow soldiers as a primary motivator for the attack, it was later discovered that Akbar decided to plan and execute the attack once he was in Kuwait, writing in a journal on Feb 4, 2003:

“As soon as I am in Iraq, I am going to try and kill as many of them as possible.”

Hasan was convicted of two counts of premeditated murder and three counts of attempted premeditated murder. The commander of the 18th Airborne Corps affirmed the death sentence and an appeal to the Army Court of Criminal Appeals is pending.

8 tips and tricks to build muscle faster

Timothy Hennis

In 1985, a mother and two of her children were found murdered in their Fayetteville, N.C. home. Kathryn Eastburn was stabbed to death with two of her three daughters while her husband, an airman, was training in Alabama. The family was getting ready to move away from the country and put an ad in the paper to sell their dog. Timothy Hennis was a Fort Bragg soldier who admitted to police he responded to the ad. An eyewitness identified Hennis as a man who left the Eastburn home in the early morning hours after the killings would have taken place.

Hennis was tried, convicted, and sentenced to die in North Carolina civilian courts but that verdict was later overturned and Hennis was acquitted in a retrial. As a free man, Hennis returned to the Army and retired as a Master Sergeant in 2004. But the Army wasn’t done with the Hennis case. Semen samples taken from Kathryn Eastburn’s body were analyzed as DNA evidence that wasn’t available in the original case.

The Army again charged Hennis with the crime, this time framing the evidence to the matching DNA samples. In 2010, A military court finally found Hennis guilty of the crimes, stripped him of rank and pay, and sentenced him to death.

8 tips and tricks to build muscle faster

Nidal Hasan

Also known as “The Fort Hood Shooter” Hasan was an Army officer, a psychiatrist stationed at Ft. Hood, Texas. On Nov. 5, 2009, Hasan entered the Soldier Readiness Center, pulled a handgun, and, for 10 minutes, began shooting at the personnel there. He killed 13 people and injured another 30 before being shot himself by Fort Hood’s Army Civilian Police. The gunfight rendered Hasan paralyzed from the waist down.

The Army charged Hasan with 13 counts of premeditated murder and 32 counts of attempted murder, with the Army announcing early on that Hasan was eligible for the death penalty and that the Army would seek that sentence. Hasan defended himself at the trial and in doing so was found guilty of all charges. He was unanimously sentenced to Fort Leavenworth to await execution.

MIGHTY HISTORY

This mayor saved his town by drinking 3 liters of wine at once

There are no wars like religious wars, and the wars between early protestants and Catholics are no exception. They tend to be particularly destructive and brutal. Such was the 1618-1648 Thirty Years War, which was one of the most destructive in human history. The German town of Rothenburg ob der Tauber might have met the same fate as many before it were it not for the legendary wine it produced and the extraordinary consumption ability of its Bürgermeister, Georg Nusch.


8 tips and tricks to build muscle faster

Prost. Prost to the Max.

Johann Tserclaes, Count of Tilly led the Catholic armies of the Thirty Years War. For 11 of those 30 years, Tilly dominated the protestant forces, sacking and destroying town after town with a demoralizing effect. When he arrived at Rothenberg, he was prepared to do the same to it as he had done so many other times. Legend has it he sent the city’s councilmen to death and prepared to burn the town. At the last second, he was convinced to take a glass of wine – in a large, beautifully ornate cup.

Tilly was as taken with the nearly one-gallon flagon as he was the wine itself. With his mood changed, either by the townsfolk or because of a delicious, intoxicating beverage, Tilly decided to offer the town a bargain. He said he would spare the town if anyone could slam an entire glassful of the wine – the 3.25 liter glassful – in one drink.

8 tips and tricks to build muscle faster

When your future rests upon the fate of a bar bet.

Anyone in the town was free to try, but there was a catch. Anyone who failed to down the full glass in a single go would be put to death. The choice was clear: die trying to drink the wine or die by the sword when the Catholics torch the town. That’s when fate the mayor stepped in.

The glass itself was new. No one had ever really downed a whole glass tankard of wine in one drink. No one knew they should have been practicing all these years. But that was okay. The people of Rothenberg elected him to take care of the town, and by choice and by duty, Georg Nusch was going to be the first man to make the attempt.

8 tips and tricks to build muscle faster

And ever since, no one could stop talking about it.

When Nusch walked in, he took the tankard, and downed the entire 3.25 liters of wine, all in one go. Everyone watching, especially Tilly, was suitably impressed. True to his word, Tilly spared the town, and the locals have been telling the legend of Der Meistertrunk (the Master Drink) for some 400 years now. They even wrote a play about it, which is retold better and better (like most bar stories) with every retelling.

But most notably, the story is retold in the clock tower of Rothenburg ob der Tauber, the 17th-century Ratstrinkstube. When the clock strikes the hour, a door opens and out comes Count Tilly on one side, and the other side comes Mayor Nusch, who puts a drink to his lips for as long as the clock chimes.

MIGHTY TRENDING

U.S. Navy veteran detained in Iran freed, on his way home

U.S. Navy veteran Michael White, who has been detained in Iran for nearly two years, is returning home as part of a prisoner swap between Washington and Tehran.

White’s release on June 4 is part of a back-channel deal involving the release of an American-Iranian doctor prosecuted in the United States, U.S. and Iranian officials said.


U.S. President Donald Trump said on Twitter he had spoken by phone with White, who took a Swiss plane to Zurich on his way to the United States.

“Thank you to Iran, it shows a deal is possible!” Trump wrote, in an apparent olive branch to Iran.

White was sentenced to 13 years in prison last year for allegedly insulting Iranian Supreme Leader Ayatollah Ali Khamenei and posting private information online.

In March, he was temporarily released on medical grounds amid the coronavirus pandemic to the Swiss Embassy, which represents U.S. interests in Iran.

The navy veteran was detained in July 2018 while he was visiting a woman he had met online and fallen in love with.

White’s mother, Joanne White, said in a statement that “the nightmare is over, and my son is safely in American custody and on his way home.”

The AP news agency quoted U.S. officials as saying his release was part of an agreement involving Majid Taheri, an Iranian-American physician prosecuted by the Justice Department.

Taheri served 16 months for violating U.S. sanctions against Iran and on June 4 a federal judge released him to go see family in Iran.

The developments follow the deportation to Iran this week of Sirios Asgari, an Iranian scientist detained in the United States.

U.S. and Iranian officials have denied that Asgari’s release was part of a prisoner swap.

Switzerland, the intermediary between the U.S. and Iranian governments, has facilitated months of quiet negotiations over prisoners, reports said. Qatar, which has good relations with both the United States and Iran, reportedly also facilitated the prisoner swap.

Iranian Foreign Minister Mohammad Javad Zarif said on Twitter he was pleased the two Iranians and White will join their families.

“This can happen for all prisoners. No need for cherry picking. Iranian hostages held in — and on behalf of — the U.S. should come home,” he said.

U.S. Secretary of State Mike Pompeo said Iranian authorities had been “constructive” on freeing White but urged the release of three other U.S. citizens, all of Iranian descent, who are detained in Iran.

Observers have speculated that prisoner swaps can offer a rare opportunity for back-channel diplomacy between the two adversaries to start official dialogue, but few see any serious progress before the U.S. election in November.

Relations between Washington and Tehran have become increasingly hostile since 2018, when Trump withdrew the United States from a landmark nuclear deal between Iran and world powers.

This article originally appeared on Radio Free Europe/Radio Liberty. Follow @RFERL on Twitter.

MIGHTY HISTORY

World War II secret code breaker finds life’s purpose in a drawer

It was 1945, and the world was at war. Charles Hessemer was just 17 years old when he took a drive to Detroit, Michigan with a friend to enlist in the United States Navy. Hessemer’s older brother had already joined and was in Europe fighting. Hessemer gave a wry grin when he admitted that there may have been some fibbing in regard to his age. But he felt called to go. Hessemer had watched so many men that he knew die during that war. He wanted his chance to fight for his country — and those who lost their lives.


Hessemer could never have imagined that joining the Navy would change the course of his entire life. “You are born to do a particular thing and you will do it whether you want to, I firmly believe this. We are guided in what we do,” he shared.

8 tips and tricks to build muscle faster

Hessemer dreamed of getting stationed on an aircraft carrier. Everyone he went to boot camp with was being sent to San Diego, which meant action. He had visions of being on a dive bomber and sailing the high seas. As he watched his friends leaving, he was told to go down to the personnel office. Upon arrival, he was told that he had passed a second, more abstract test that all recruits were given. The test didn’t have any wrong answers, but his responses were deeply creative due to his way of thinking. It was those answers that would earmark him for “special” duty, something only five other graduating recruits were chosen for.

But the officer couldn’t tell him what it would be.

Hessemer decided to take it, feeling the pull towards something unique. Although he thought he would ship out soon after accepting the special assignment, he would end up waiting another five weeks. He found out later it was due to his last name – of German descent – which caused in-depth investigations.

8 tips and tricks to build muscle faster

For many years, Adolf Hitler’s number two man was Rudolf Hess. Hess would go on to edit Hitler’s book, Mein Kampf, and become deputy leader of the Nazi party. Due to the closeness of Hessemer’s last name, the Navy wasn’t taking any chances.

The investigations would span all the way back to his time in grade school, but would finally come back with an approval. The six men selected for the special assignment were then put on a train and took a three day trip to Washington, D.C., still unaware of what they would be doing.

Hessemer and the others arrived in D.C. and reported to the temporary building the Navy was using as the brand-new Navy Department was being built. He shared the story of continually running into a heavily braided admiral in the hallways of that building. The second time Hessemer almost knocked him over, he remembers the admiral saying: “Young man, you and I seem to be having a problem.”

That man was Fleet Admiral Charles W. Nimitz, the Commander in Chief of the U.S. Pacific Fleet. From the moment he assumed command after the attack on Pearl Harbor, he brought the fight to the enemy and would eventually sign the Instrument of Surrender from Japan. As Hessemer walked away from him, his head was spinning.

Eventually the new building was ready. Hessemer remembers how heavily secured it was, as he had to show his identification three times before he made it into the office where he was assigned to work. The six men were brought to a room and told to pick a desk. He remembers looking around and seeing one by the window, so he chose that one. As he searched the drawers, he found the book that would change his life, “How to Draw the Figure.” Hessemer finally found out what his special assignment was at that desk. He was a secret code breaker.

8 tips and tricks to build muscle faster

Hessemer spent three years as a part of the communications annex, breaking codes, and he was sworn to secrecy for life. During this time, he read that book he found front to back and enrolled in art night classes. “That book was just waiting for me. I know it,” said Hessemer.

He began to win awards for his paintings. Hessemer eventually left D.C. after two years to work onboard the famous aircraft carrier, the U.S.S. Randolph, anchored in Philadelphia, Pennsylvania.

8 tips and tricks to build muscle faster

He left the Navy in 1948 with an honorable discharge and was accepted into the American Academy of Art in Chicago in 1950. Although passionate about painting, he felt like something was missing. By accident, he tried painting figures with a palette knife – something no one at the time was doing. From the moment he began, he knew he found what he was meant to do for the rest of his life. His favorite thing to say is that, “An artist’s life is a climb up an endless stairway which he must never stop climbing.”

Hessemer would go on to work as an art director for several successful art ad agencies while painting at night and on the weekends. He spent 10 years truly perfecting his palette knife work before he knew in his heart it was beyond good. It was breathtaking.

8 tips and tricks to build muscle faster

“Everything has its reason, it just comes to you and you say that’s it – and you do it,” he said. He believes every mistake you make is only a serious mistake if it makes you quit. When Hessemer was asked what he would tell today’s veterans as they leave the service, he implored them to find their passionate purpose and give it everything they have.

These days, Hessemer is retired from ad agency work and spends his days and nights painting alongside his furry rescue dog, Charlie. Hessemer is 92 years old and still living his purpose, every day.

Visit his website to see his incredible palette knife paintings.

8 tips and tricks to build muscle faster
popular

6 things you want to take back before getting out of the military

Getting out of the military can be a long and cumbersome experience. With all the crap service members have to do to process out smoothly, it’s likely that you’ll spend some time reflecting on the dumb things you did during your enlistment.

At the time, most of the dumb stuff was all fun and games. It wasn’t until now that you’re on your way out do you realize how bad some of those decisions were.


Getting NJPed for hazing the newbies

It was fun as hell at the time, but now that you have that negative NJP mark on your DD-214, good luck with receiving all your much-earned educational benefits.

All the crap you bought and didn’t need from the base PX

Remember that PS4 you just had to have? How about that huge. flat-screen TV you needed for playing video games, or all the tactical gear you thought was required to be a better trooper? Well, now you need to pack all that crap up, sell it, or give it away.

Many troops invest a lot of money in entertainment stuff that, when the time finally comes, they don’t want to haul to their parents’ or girlfriend’s house.

Breaking up with that guy or girl who now has a two-bedroom apartment and no roommates.

Yup, you f*cked that up.

Being a jerk to that boot who is now updating your service and medical records

As they say, “what goes around comes around.” We can’t predict the future, but we do know that many service members hold small grudges against their superiors for one reason or another.

So, when an opportunity arises, who wouldn’t want to cash in on some payback against someone who once treated you like crap?

Not taking more free classes

Many, many service members leave the military will college credits that could earn them a degree sooner rather than later. But, you decided to drink on the weekends instead of doing those boring online classes.

Not listening to all the information during TAP class

Did you know you could earn unemployment benefits and file for disability during most TAP classes? Well, you would have known if you freakin’ listened.

MIGHTY MOVIES

Check out the footage from the Thunderbirds’ flyover in support of ‘Captain Marvel’

The United States Air Force Air Demonstration Squadron “Thunderbirds” [flew] over Hollywood in celebration of the upcoming film Captain Marvel during the afternoon of March 4, 2019.

The formation featured six F-16 Fighting Falcons, the Air Force’s premier multi-role fighter aircraft, soaring over Hollywood from 12:15 p.m. to 5:30 p.m.

Marvel Studio’s newest film, Captain Marvel, will release in theaters nationwide on March 8, 2019. The film follows the story of Captain Carol Danvers, an Air Force fighter pilot who goes on to become the most powerful superhero in the Marvel Cinematic Universe.


“This flyover is a unique moment to honor the men and women serving in the Armed Forces who are represented in Captain Marvel,” said Lt. Col. John Caldwell, the Thunderbirds Commander/Leader. “Being part of this event is a tremendous opportunity, and we look forward to demonstrating the pride, precision and professionalism of the 660,000 total force Airmen of the U.S. Air Force over the city of Los Angeles.”

The Thunderbirds have close ties to the film’s production. In January 2019, in preparation for the film, lead actress Brie Larson and director Anna Boden visited the team during an Air Force immersion and F-16 flight at Nellis Air Force Base, Nev.

During production, the team provided two Thunderbird pilots to advise cast and crew on fighter pilot traditions and culture. One of the advisors was Maj. Stephen “Cajun” Del Bagno, who passed away in a mishap during a routine Thunderbird training flight in Nevada only a week after consulting on-set.

“Executing this flyover is a fitting tribute to Cajun,” said Maj. Matt Kimmel, the Thunderbirds Lead Solo pilot who advised the Captain Marvel team with Maj. Del Bagno. “He lived to share his passion for aviation with everyone he met and always left you with a smile. We carry his legacy each day and can’t wait to make him proud by showing off his U.S. Air Force and his team in his backyard.”

Residents along the flight path can expect a few seconds of jet noise as the aircraft pass overhead, along with the sight of six high-performance fighter aircraft flying less than three feet from each other in precise formation.

The Thunderbirds welcome and encourage viewers to tag the team on social media in photos and videos of their formation with the hashtags #AFThunderbirds, #CaptainMarvel, #SuperHeroAirman and #AirForce.

For more on the team, go to afthunderbirds.com or follow @afthunderbirds on Facebook, Twitter, and Instagram.

This article originally appeared on USAF Thunderbirds. Follow @afthunderbirds on Twitter.

MIGHTY TRENDING

Navy is struggling to stop Chinese theft of military secrets

US Navy defense contractors and subcontractors have reportedly suffered “more than a handful” of disconcerting security breaches at the hands of Chinese hackers over the past year and a half.

“Attacks on our networks are not new, but attempts to steal critical information are increasing in both severity and sophistication,” Secretary of the Navy Richard Spencer said in an internal memo in October 2018, The Wall Street Journal, which reviewed the memo, reported Dec. 14, 2018.


“We must act decisively to fully understand both the nature of these attacks and how to prevent further loss of vital military information,” he added.

Although the secretary did not mention China specifically, evidence indicates that Beijing is responsible for what is considered a debilitating cyber campaign against the US.

8 tips and tricks to build muscle faster

Secretary of the Navy Richard Spencer.

In 2018, Chinese government hackers stole important data on US Navy undersea-warfare programs from an unidentified contractor. Among the stolen information were plans for a new supersonic anti-ship missile, The Washington Post, citing US officials, reported in June 2018.

China has been striving to boost its naval warfighting capabilities, and there is evidence that it is relying on stolen technology to do so.

And it’s not just the US Navy. Adm. Philip Davidson, the head of US Indo-Pacific Command, told the Senate Armed Services Committee in April 2018 that Beijing is “stealing technology in just about every domain and trying to use it to their advantage.”

China is believed to have been behind multiple cybersecurity breaches that facilitated the theft of significant amounts of data on the F-22 and the F-35, among other aircraft. That information is suspected to have played a role in the development of China’s new fifth-generation stealth fighters.

Beijing denies that it engages in any form of cyberespionage.

A senior US intelligence official warned Dec. 11, 2018, that concerning Chinese cyberactivity in the US is clearly on the rise, and there is evidence that China is targeting critical infrastructure to lay the groundwork for disruptive attacks, Reuters reported.

8 tips and tricks to build muscle faster

National Security Agency official Rob Joyce, a former White House cyber advisor for President Donald Trump.

(USENIX Enigma Conference)

And US officials say Chinese state hackers are responsible for a data breach at Marriott that affected 500 million customers, according to recent reports. The Trump administration has repeatedly criticized Beijing for the alleged theft of US intellectual property that’s worth several hundred billion dollars a year, one of several sticking points in the ongoing trade spat.

The breaching of US defense contractor networks is particularly problematic as China modernizes its force, building a military capable to challenge the US.

“It’s extremely hard for the Defense Department to secure its own systems,” Tom Bossert, the former homeland security adviser in the Trump administration, told The Journal. “It’s a matter of trust and hope to secure the systems of their contractors and subcontractors.”

Contractors and subcontractors across the entire military lack the desired cybersecurity capabilities and regularly suffer serious breaches, an intelligence official said.

The most active Chinese hackers are reportedly a group known as Temp.Periscope or Leviathan, which is focused on maritime interests but also hits other targets.

One defense official told The Journal that China was targeting America’s “weak underbelly,” calling cybersecurity breaches “an asymmetric way to engage the United States without ever having to fire a round.”

This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.

MIGHTY CULTURE

The truth about the Pentagon’s ‘shrimp fight club’

With a $716 billion budget and the mission to be the best at everything, the Pentagon finds some pretty creative ways of going about it. No, they didn’t have an actual underground boxing club among the military’s highest-ranking chiefs at the Pentagon (that we know of), but they did have some experiments that could have proven fruitful in giving America’s enemies a black eye.

The only problem is that Congress found out about it. That’s why the first rule is not to talk about it.


8 tips and tricks to build muscle faster

The Mantis Shrimp, club cocked (more on that later).

In 2015, Arizona Sen. Jeff Flake decided he was going to take on wasteful spending, releasing a Wastebookthat detailed what he believed was government spending run amok.

Quoting the movie Fight Club, Flake says, “We buy things we don’t need with money we don’t have,” in the Wastebook, which is titled The Farce Awakens. Flake is referring to a 6,800 research grant given to Duke University researchers, who allegedly used it to pit 68 Panamanian mantis shrimp against each other to see who would win and why.

“To see so much money so outlandishly wasted, it’s clear that Washington’s ballyhooing over budget austerity is a farce,” Flake said. “Hopefully, this report gives Congress – which only ever seems to agree when it comes to spending money – something to Chewie on before the taxpayers strike back.”

8 tips and tricks to build muscle faster

This is the cover of the wastebook, no joke.

But the study wasn’t really useless, as it turns out. In fact, there’s an entire field of science called biomimetics dedicated to the idea of solving human problems with abilities and designs from animals found in nature. Duke University was doing research in just that vein. So far, they’ve been able to harness the mantis shrimp’s weapons and armor for human needs. It turns out the mantis shrimp (neither mantis nor shrimp) is one of the ocean’s premier brawlers.

The study didn’t really spend 0,000 on a fight club of shrimp. The grant covered the entire span of research on the mantis shrimp. What they discovered is a roving tank on the ocean floor. Its two main appendages act as underwater clubs to knock its prey out in a single punch – and that punch is what had the researchers so fascinated.

8 tips and tricks to build muscle faster

Did you see that? I doubt it. Read on!

The mantis shrimp punch goes from an underwater standing start to 50mph in the blink of an eye. It generates 1,500 newtons of force, the equivalent of a 340-pound rock hitting you in the face. If a human could manage 1/10th of that force with its arms, we’d be chucking baseballs into low Earth orbit. To top it all off, those clubs pop out with the velocity of a .22-caliber bullet (one that isn’t underwater) and the sudden change in water pressure causes the water around them to boil at several thousand degrees Kelvin. If the punch doesn’t kill the prey, the punch’s shockwave still can.

But wait, there’s more.

The researchers also wanted to know how mantis shrimp defend against this kind of attack – how their natural armor protects them from other mantis shrimp super weapons. This punch goes right through the shells worn by crabs and clams as well as the natural protections of some species of fish (and aquarium glass, FYI. In case you’re thinking you want one). The clubs themselves are also intensely durable, maintaining their performance throughout the mantis shrimp’s lifespan.

Its primary weapon is a complex system of three main regions, all lightweight and durable, tougher than many engineered ceramics. Civilian applications could improve the performance of cars and airplanes while military applications include body armor and armor for vehicles and potentially aircraft.

“That’s the holy grail for materials engineers,” said University of California professor and researcher David Kisailus, who is pioneering such studies these days.

MIGHTY TRENDING

Hoaxer threatens Coast Guard with ‘nuclear attack’ calls

A Coast Guard detachment in Florida is asking for tips that may help investigators track down a person making fake “mayday” calls on marine band radio and describing a military response to a nuclear attack.

The calls and threats originate off the Gulf Coast of Florida, according to a news release from Coast Guard Public Affairs Detachment Tampa Bay. The pattern of threats and false alarms has continued for some time; the release, issued Sept. 12, 2019, states that Coast Guard Sector St. Petersburg received the latest threat Aug. 13, 2019, via VHF channel 22A.

“In this call, the male caller makes threats against the Coast Guard personnel, aircraft, and vessels,” officials said in the release. “The broadcast sounds like the same person who has made other radio broadcasts that start with MAYDAY three times and then talks about, ‘scrambling all jets we are under nuclear attack.'”


Coast Guard Investigative Service St. Petersburg is calling on the public to share any information leading to the identification of the hoaxer. CGIS, a federal law enforcement agency, investigates crimes within the Coast Guard, but is also tasked as part of its mission with investigating external maritime matters, including false distress calls.

8 tips and tricks to build muscle faster

(U.S. Coast Guard photo by Petty Officer 1st Class Jamie Thielen)

These kinds of calls are not uncommon; in June 2019, the Coast Guard published several releases asking the public to track down people behind hoax radio transmissions. One caller, from the Pamlico Sound and Oregon Inlet area of North Carolina, made calls “stating that they were ‘going down’ and regularly broadcasts ‘mayday’ or ‘help,’ along with a string of other calls, including profanity,” according to a report from news outlet Coastal Review.

Around the same time, a suspected hoax caller from the Ocean City, Maryland, area made transmissions claiming to be “going down with the ship” and interspersed “mayday” calls with profanity.

According to the recent release, those found guilty of making false distress calls may face up to 10 years in prison and 0,000 in fines on top of whatever it costs to search for and apprehend them.

8 tips and tricks to build muscle faster

(Coast guard photo)

While the Coast Guard does not always announce when suspected hoax perpetrators are apprehended, some do end up doing time. In 2015, a 23-year-old man from Vinalhaven, Maine, was sentenced to a year in prison, up to one year in community confinement and restitution of ,000 to the Coast Guard “for the costs associated with the search that it conducted in response to the hoax calls,” according to the U.S. Department of Justice.

“Hoax calls are costly to the taxpayer and our service,” Charles “Marty” Russell, resident agent-in-charge of the Coast Guard Investigative Service office in St. Petersburg, said in a statement. “When the Coast Guard receives a distress call, we immediately respond, putting our crews at risk, and risking the lives of boaters who may legitimately need our help.”

Those with information about the identity of the hoax caller can call Coast Guard Investigative Service St. Petersburg at (727) 535-1437 extension 2308.

This article originally appeared on Military.com. Follow @militarydotcom on Twitter.

MIGHTY TRENDING

Tehran says missing former FBI agent left Iran ‘long ago’

Tehran says that Robert Levinson, a former FBI agent, left the country “long ago” and doesn’t know where he is, rejecting a claim by his family saying he died in Iranian custody.

“Based on credible evidence, [Levinson] left Iran years ago for an unknown destination,” Foreign Ministry spokesman Abbas Musavi said in a statement on March 26.


He added that officials had done everything possible to find out what happened after Levinson left Iran but had found “no evidence of him being alive.”

“Iran has always maintained that its officials have no knowledge of Mr. Levinson’s whereabouts, and that he is not in Iranian custody. Those facts have not changed,” added Alireza Miryousefi, a spokesman for the Iranian mission at the United Nations.

The Iranian comments come in response to a White House statement saying that the U.S. administration believed Bob Levinson may have passed away “some time ago.”

8 tips and tricks to build muscle faster

“Iran must provide a complete accounting of what occurred with Bob Levinson before the United States can fully accept what happened in this case,” White House national-security adviser Robert O’Brien said in a statement about the American, who disappeared in Iran 13 years ago, when he was 58.

Before that statement, Levinson’s family posted on social media that it had received word about his likely fate from the U.S. government.

“We recently received information from U.S. officials that has led both them and us to conclude that our wonderful husband and father died while in Iranian custody,” the Levinson family said in a statement.

“We don’t know when or how he died, only that it was prior to the COVID-19 pandemic,” it added.

Following the family’s announcement and before O’Brien’s comments, President Donald Trump told reporters that “I won’t accept that he’s dead.”

Levinson had been “sick for a long time” before he was detained, Trump said, adding that he felt “terribly” for the family but still had some hope that Levinson was alive.

“It’s not looking great, but I won’t accept that he” dead. They haven’t told us that he’s dead, but a lot of people are thinking that that’s the case,” he said.

Levinson disappeared when he traveled to the Iranian resort of Kish Island in March 2007. He was working for the CIA as a contractor at the time.

8 tips and tricks to build muscle faster

The United States has repeatedly called on Iran to help locate Levinson and bring him home, but Iranian officials said they had no information about his fate.

However, when he disappeared, an Iranian government-linked media outlet broadcast a story saying he was “in the hands of Iranian security forces.”

The Levinson family said he would be alive today “if not for the cruel, heartless actions of the Iranian regime.”

“How those responsible in Iran could do this to a human being, while repeatedly lying to the world all this time, is incomprehensible to us. They kidnapped a foreign citizen and denied him any basic human rights, and his blood is on their hands,” the statement added.

This article originally appeared on Radio Free Europe/Radio Liberty. Follow @RFERL on Twitter.

MIGHTY CULTURE

A tailor’s trick will help your dress uniform last twice as long

You wear the same suits week in, week out.

Over time, these suits are going to show some wear and tear — that much is inevitable, even if you have a couple of suits on rotation.

You can, however, prolong the lifespan of your suit significantly by using one simple trick from Colin Hunter, CEO and co-founder of Alton Lane tailors.


Hunter, whose brand has fitted former presidents George Bush Sr. and George Bush Jr. in the past, encourages guys to always buy two pairs of pants with their suits.

“You will wear through the pants twice as fast as you will wear through the jacket,” Hunter says.

8 tips and tricks to build muscle faster

Colin Hunter, CEO/co-founder of Alton Lane.

(Alton Lane)

Pants are usually more versatile than the blazer, so you’ll end up tearing through them a lot faster as you wear them standalone or with other blazers. Hunter says by buying an extra pair of pants, you can double the lifespan of your suit as a whole.

“For marginal extra cost, you get the equivalent of getting two suits. You can really extend the life of your suit doing that.”

Hunter also says there’s no need to bring more than one suit with you on a business trip — you can make one suit look totally fresh all week just by switching up the accessories.

“A pocket square is a really great way to add versatility to an outfit. You wear a simple white pocket square one day and then a bold, silk one the next — you can really make it look like it’s an entirely different outfit.”

However, it’s important to avoid the common mistake of matching your pocket square to your suit, which can make it look like you bought them in a set.

Jack Davison Bespoke co-founder Will Davison told Business Insider that men should “pick out a colour from the tie or the suit and have that in the pocket square so they’re similar tones to each other but not completely matching.”

He added: “A nice shirt, tie, and pocket square can change the look.”

This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.

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