body building supplements

Human Growth Hormone And Exercise.

2009-09-10T16:52:00.000-07:00

Two of the biggest factors that play a role in the release of human growth hormone are sleep and exercise. How do HGH and the others effect each other? To learn more about these and what you can do then please read on...

By: Shannon Clark

Human Growth Hormone

Human Growth hormone is a powerful substance produced in the body. It tends to be produced and released in a pulsatile manner, often revolving along our circadian rhythm.


	What Does Pulsatile Mean? Undergoing pulsation; vibrating.

Its primary role is the growth of bodily tissues and is often at its highest peak younger in age while we are growing rapidly and begins to slowly decrease as we grow older. Gender also plays a role in how much growth hormone we release, with females surprisingly releasing more than males.

Growth hormone is involved in the turnover of muscle tissue, which is particularly important for those of us who are looking to add lean muscle mass, as well as the remodeling of bone and collagen tissues (Godfrey, R., et al., 2003).

It also helps with the regulation of our metabolisms, which are essentially all the reactions that occur within the human body.

Two of the biggest factors that play a role in the release of this hormone are sleep and exercise.

1. Sleep

Generally, our growth hormone release is highest during the first part of the night, which is why getting to bed at a decent time for a good nights rest is so important.

When we cut our sleep short, we blunt the effect of growth hormone, thus also limiting our recovery and muscle growth ability.

2. Exercise

Exercise is probably the largest contributor to growth hormone release. Exercise appears as though it effects the growth hormone release through numerous different mechanisms such as:

Neural Input

Direct stimulation by catecholamines

Lactic & nitric oxide

Changes in acid-base balance (Godfrey, R, et al, 2003)

Different types of exercises impact the HGH in different ways however.

Resistance Training:

Resistance training offers one of the most influential environments for exercise induced growth hormone release (EIGR). The major factors that determine how much an increase is produced are load and frequency.

When we lift heavier loads at a greater frequency (less rest time) we cause our bodies to release greater amounts of growth hormone.

It should be noted however that in regards to protein synthesis, insulin-like growth factor-1 plays a larger role than growth hormone does.

Resistance training programs that utilize many large muscle groups at once tend to elicit the greatest growth hormone release as more total muscle fibers are called into play. Also, growth hormone release tends to depend upon how much of a demand on anaerobic glycolysis there is during an exercise training bout.

Endurance Training:

With endurance training, the release of growth factor depends on intensity, duration, frequency as well as the type of exercise performed. Exercise performed above the lactate threshold for at least 10 minutes will create the greatest growth hormone release both during exercise and for the 24 hour period afterwards (Godfrey, R, et al, 2003).

Due to the pulsatile release of growth hormone, the optimal environment for the release are shorter bouts of exercise performed for 10 minutes several times daily at an intensity greater than lactate threshold.

Endurance training however, when taken too far, can actually cause a decreased effect on growth hormone release. When it lasts for longer periods of time, and is performed for a long duration, growth hormone decreases while cortisol (the hormone responsible for breaking down the body's tissues) increases.

So it is essential to push your body hard enough during your cardio training to increase the release of the hormone, however care has to be taken not to over due it (overtraining) where your body can no longer recover and you move towards a catabolic state.

Aging & Growth Hormone

Another thing growth hormone is known for is its effect on the aging athlete. As we age, we tend to lose muscle mass and increase our fat mass. This means a change in body composition resulting in a higher body fat percentage, which sets up for risks of many different types of disease such as high cholesterol levels and blood pressure.

Growth hormone however, tends to produce changes in the body that are exactly opposite of this, increasing lean muscle tissue and decreasing body fat. For this reason, some aging people decide to start injecting growth hormone into their bodies to reap its benefits.

While these individuals do report an increase in lean mass and decreased fat mass, there are also other negative consequences such as impaired glucose tolerance that may provide enough reason to avoid this practice.

Rather, a better way to get the rewards of this hormone, are for the aging athlete to perform exercise at a higher intensity than what is normally prescribed for someone of this age level.

It has been demonstrated that while older athletes do not see quite the acute increase in growth hormone following a resistance training protocol that younger athletes do, their chronic growth hormone levels do increase the same way and they will still see the benefits of this hormone (Godfrey, R., et al, 2003).

Take Home Message

So what is the take home message from these studies? How can you use this knowledge to help benefit your training?

The first thing is to evaluate your workouts and determine whether you are more of a resistance athlete or an endurance athlete.

Resistance?

If you are a resistance athlete, then you need to look at your workouts and ensure that you are lifting the correct loads and utilizing the right rest periods to elicit a greater release of growth hormone from your training.

Endurance?

On the other hand, if you are an endurance athlete, you may want to consider adding some high intensity interval work into your training so you too can benefit from growth hormone, and also may want to take proper nutritional steps to ensure that on your longer sessions you minimize the catabolic properties of these types of workouts (since they tend to produce a decline in growth hormone).

BSN NO-Xplode

2009-08-29T21:30:00.000-07:00

N.O.-XPLODE is BSN's #1 selling extreme pre-training energy and performance igniter. From the very first serving you will experience elevated physical and mental energy, muscle-expanding pumps, unparalleled strength and stamina; not to mention tunnel-vision like mental focus, allowing you to zone in and have the best training session possible. By combining all of these benefits in one knock-out formula, you will experience a level of training intensity that you never thought was imaginable, getting you physically and mentally dialed in for the training session that lies before you; leaving those days of lackluster workouts behind. Once you train with N.O.-XPLODE, you will never train without it!


Muscle Builder Product Of The Year 2005-2008 [ ]	Nitric Oxide Product Of The Year 2005-2008 []

N.O.-XPLODE PROPRIETARY BLEND (18,000 mg) (Contains A Patented Nutrient Suspension Matrix & Efforsorb Delivery System) (Patent # 5,925,378 & 6,294,579 B1)

• L-Arginine Alpha-Ketoglutarate (AKG): A conditionally essential amino acid that is a precursor to nitric oxide; nitric oxide dilates (opens) the blood vessels to allow more oxygen and nutrients to be delivered to the muscle tissue. By bonding L-arginine to AKG, the conversion to nitric oxide is enhanced, maximizing nitric oxide levels in the blood.

• L-Citrulline Malate & L-Citrulline Alpha-Ketoglutarate (AKG): An amino acid and preferred precursor to arginine for synthesizing nitric oxide. By bonding AKG, this process is enhanced. Malic Acid is an intermediate in the Krebs Cycle. Chemically bonding Malic acid to Citrulline (yielding Citrulline Malate) supports the production of ATP via the Krebs Cycle.

• L-Histidine Alpha-Ketoglutarate (AKG): An amino acid and precursor to histamine. Histamine affects vasodilation via nitric oxide.

• RC-NOS (Rutaecarpine 95%): Rutaecarpine is an alkaloid extracted from the fruit Evodia Rutaecarpa. Rutacarpine stimulates nitric oxide production. RC-NOS also helps to counter the vaso-constricting effects caused by caffeine consumption.

• Gynostemma Pentaphyllum (Gypenosides 95%): A southeast Asian herb containing saponins referred to as gypenosides, which directly stimulates nitric oxide release in vitro.

• Nicotinamide Adenine Dincleotide (NAD): NAD is a precursor to nitric oxide synthase, the enzyme necessary for the conversion of L-arginine to nitric oxide.

• AVPT (Advanced Volumizing and Performance Technology): A proprietary blend of four advanced creatine analogs and Beta-Alanine designed to increase creatine transport, uptake and effectiveness, leading to accelerated muscle recovery and hydrogen ion buffering.

• Sodium Creatine Phosphate Matrix: A sodium salt of creatine phosphate, which enhances water solubility. Once inside the bloodstream, a sodium chloride dependant transporter is responsible for carrying the creatine to the muscles cells. So by combining creatine with sodium, the uptake and absorption of creatine is greatly enhanced.

• Creatine Ethyl Ester-Beta-Alanine Dual Action Composite (CarnoSyn): BSN's newest proprietary blend, designed to increase water and lipid solubility of creatine. Not only has BSN increased water and lipophilicity, hydrogen ion buffering has also been addressed with the addition of Beta-Alanine. Recent research indictates that the ï¿½burningï¿½ sensation of muscular fatigue may not be simply lactic acid accumulation, but also a proliferation of hydrogen ions; a metabolic by-product. Beta-Alanine supplementation increases the production of carnosine, a dipeptide known to buffer lactic acid accumulation and neutralize hydrogen ions. Thus by combining a fat and water soluble creatine with Beta Alanine, it enables the creatine to function beyond its normal rate limiting system, leading to superior absorption and effectiveness.

• Creatinol-O-Phosphate-Malic Acid Interfusion: A creatine analog known for its role in supporting cardiovascular function, increasing oxygen availability, endurance, work capacity and time to exhaustion. ATP is our bodyï¿½s energy, the energy to have a muscular contraction and the energy to repair muscle tissue. Creatine helps to carry phosphates, which it donates to ADP, adenosine diphosphate, to make more ATP, adenosine triphosphate, thus more energy. This process if further enhanced by Malic Acid, a Krebs Cycle intermidate, involved in the production of ATP. This interfusion functions synergystically with creatine to create more available ATP for explosive energy.

• Creatine AABï¿½ (Creatine Alpha-Amino-N-Butyrate): The final creatine analog in AVPT. As with the previous analogs, absorption and effectiveness are greatly increased; increasing ATP production and thus anabolism. Unlike the other creatine analogs of the matrix, Creatine Alpha-Amino-N-Butyrate posseses anti-catabolic effects also. Leucine, the branched chain amino acid, is metabolized to ketoisocaproate, which is then metabolized to alpha amino-n-butyrate; this metabolite increases protein synthesis and minimizes protein damage from intense training. Not only is creatine absoprtion and effectiveness increased by this bond, but an element of anabolism and anti-catabolism is obtained.

• Di-Creatine Malate: Malic Acid is chemically bonded to two molecules of creatine to form DiCreatine Malate. The Malate bond is intended to improve creatineï¿½s water solubility, absorption, and ATP-supporting actions. Improved absorption translates to a lower risk for gastrointestinal complaints (bloating, cramping, etc.).

• Trimethylglycine (TMG): TMG donates methyl groups to glycocyamine to form creatine. TMG is blended in a 4:1 ratio to glycocyamine to maintain homocysteine levels and support cardiovascular health.

• Glycocyamine: A metabolic precursor to creatine added to the blend to support natural creatine production.

• Guanidinopropionic Acid: An analog of creatine, also known to increase insulin sensitivity and increase cell volumization; helping to reduce tolerance to the effects of creatine, greatly increasing the effects for those who are creatine "non-responders".

• Modified Glucose Polymers: Aids in the storage of muscle glycogen; the primary fuel source for anaerobic training.

• Sodium Bicarbonate (Effosorb Technologyï¿½): This exclusive delivery system ensures nutrients dissolve effortlessly in water and are rapidly absorbed into the bloodstream.

• Cinnulin-PF: An aqueous extract of cinnamon that is rich in uniquely linked proanthocyanidin antioxidants. These compounds "turn on" cellular signaling mechanisms normally carried out by insulin. Cinnulin-PF maintains blood glucose, cholesterol and triglyceride levels.

• Ketoisocaproate Potassium (KIC-K): An anti-catabolic agent and precursor to the branched-chain amino acid leucine; the most potently anabolic of the amino acids.

• L-Tyrosine & L-Tyrosine Alpha-Ketoglutarate (AKG): A conditionally essential amino acid and precursor to the catecholamines (epinephrine, norepinephrine and dopamine). The ingestion of caffeine releases these catecholamines, which are involved in regulation of neuromuscular performance, alertness, focus and mood. Replenishment of these catecholamines through tyrosine supplementation prevents a crash from ingestion of caffeine.

• Taurine: An amino acid that regulates cell volume, insulin sensitivity and is an antioxidant. Taurine helps with the uptake of glucose into the muscle cells. Taurine also reduces oxidative stress and supports exercise performance.

• Glucoronolactone: An antioxidant that promotes an overall sense of well being.

• Methylxanthines (Caffeine): Caffeine is a well-established cognitive and neuromuscular performance enhancer, particularly for short-duration, high-intensity exercise.

• MCTs (Medium Chain Triglycerides)[coconut]: A fast-burning energy source during exercise. Vinca Alkaloids (99% Vinpocetine, 99%Vincamine, 99% Vinburine): Vinca alkaloids are derived from the plant Vinca minor L., a member of the periwinkle family. Vinca alkaloids possess antioxidant properties and increase blood flow and ATP production in the brain, increasing mental focus and cognitive performance.

• Di-Calcium Phosphate, Di-Potassium Phosphate, Di-Sodium Phosphate: Donate themselves to creatine to maximize phosphocreatine levels, thus increasing ATP levels, strength and endurance. Calcium, potassium and sodium are all involved in the regulation of force generation.

• Glycerol Hydrating Polymersï¿½: Potassium Glycerophosphate, Magnesium Glycerophosphate, Glycerol

• Stearate: Glycerol pulls water out of extracellular (outside the muscle) space and into the blood, thus enhancing the thickness and visibility of blood vessels. Endurance athletes support hydration with supplemental glycerol.

• Potassium Glycerophosphate, Magnesium Glycerophosphate, Glycerol Stearate: Glycerol pulls water out of extracellular (outside the muscle) space and into the blood, thus enhancing the thickness and visibility of blood vessels. Endurance athletes support hydration with supplemental glycerol.

In order to stimulate muscular growth, you must train at a level of intensity greater than previously obtained; enter N.O.-XPLODE. The five proprietary blends contained in N.O.-XPLODE energize both body and mind, allowing you to obtain that level of intensity necessary to stimulate growth.

Jacking up your performance, N.O. Meta Fusion is a precise blend of vasodilators designed to increase blood flow and oxygen to working muscles, allowing for muscle expanding pumps, which are key to muscular growth.

N.O.-XPLODE's Muscle Volumizing Creatine Matrix, now infused with AVPT Multi-Action Matrix, is a synergistic blend of novel creatine analogs designed to increase ATP production for your workout, allowing you to push a set past its normal limits. The more ATP one has, the more times a muscle can be contracted, or the more muscle fibers that can be contracted, both leading to either more weight being lifted or more repetitions being executed; an increase in intensity that is fundamental for triggering muscle growth.

Contained within Ener-Tropic Xplosion, you have ingredients such as caffeine for energy, coupled with Vinca Alkaloids to increase mental focus; giving you that tunnel-vision like focus necessary to accomplish the task at hand.

To further aid in the process of ATP production, N.O.-XPLODE has also been fortified with Phospho Electrolyte Replacers, key electrolytes integral for the production of creatine phosphate.

Finally, N.O.-XPLODE contains Glycerol Hydrating Polymers which, along with electrolytes, help keep the muscle cells properly hydrated and volumized.

To maximize performance and intensity, to push your body to its absolute human limits in the gym, try N.O.-XPLODE, because once you try it, you will never train without it!

Volumaize RTG

2009-08-27T17:15:00.000-07:00

BSN Presents:

Volumaize RTG

Ready To Go!

Trap The Volume And Lock In The Gains!

BSN Volumaize RTG Product Guide

Also, check out the 2.6 lb size of VOLUMAIZE™!

What Is Volumaize™? BSN has done it again, this time officially cracking the "genetic code" for the critical N-Training™ "Supplement Timing Window". With Volumaize™ - the Hypertrophic Activating Myocellular Expander. A new category of supplementation, Volumaize™ is precisely designed to tap into your muscle fibers while you train (N-Training™) to boost athletic performance, myocellular growth, myohypertrophic activation, glycogen and essential amino acid super compensation, muscle cell membrane permeability, adenosine-5-triphosphate (ATP, your body's source for quick explosive energy) regeneration, protein synthesis, strength, the working capacity of muscle tissue and recovery.

Volumaize™ Highlights:

Increases glycogen and essential amino acid super compensation
Promotes myocellular expansion and membrane permeability
Regulates protein synthesis; anticatabolic
Improves recovery and regulates delayed onset muscle soreness (DOMS)
Multi-functional formula helps aerobic and anaerobic endurance
Smells and tastes delicious; perfect for N-Training™ (during training) use

Volumaize™ Benefits:

Maximizes training performance across all MMA disciplines and training mediums
Helps regulate fatigue and increases muscular endurance, crucial for optimal performance deep into rounds
Improves workout endurance and promotes better “in-fight” stamina
Increases muscle cell volumization, leading to fuller and stronger muscles
Enhances recovery after exhaustive training sessions that occur multiple times per day

Why Take Volumaize™? Volumaize™ is a premier performance and physique-enhancing ergogenic aid and dietary supplement, allowing individuals to reap real-world benefits. Volumaize™'s breakthrough Hypertrophic Activating Myocellular Expander Matrix for N-Training™ works by supporting and enhancing the super-compensation of critical volume-related and performance-media, bioactive ingredients that contribute to muscle cell expansion and growth. The net result is that the ingredients contained in Volumaize™ may enhance physcial performance and activate lean mass gains both during and after training sessions, potentially giving Volumaize™ users an "unfair advantage" over non-users.

Who Is Volumaize™ Designed For? Volumaize™ is designed for every type of aerobic or anaerobic athlete: from amateur or professional athletes, to novice workout or training enthusiasts, to weekend warriors, all the way to anyone looking to increase performance by maximizing "Supplement Timing Windows."

"Supplement Timing Windows" are the precise moments for ingesting engineered foods and bioactive designer supplements, which correspond to a particular activity or time of day. This process aids, supports and enhances key biological activity that contributes to athletic performance. Proper supplement timing is crucial for maximizing the body's response to a given exercise or stimulus. No matter what your goals are, ingesting engineered foods and bioactive designer supplements at specific times of the day in relation to any type of physical training can make a significant difference in physical performance, work capacity, endurance, strength, recovery and muscle growth. These performance enhancements allow you to reap optimal results from your training; be it in the gym, on the field, on the court, in the ring, or anywhere else you spend countless hours sacrificing your time, effort and intensity for your chosen sport or training regimen.

There are four critical "Supplement Timing Windows" - Pre-Training, N-Training™, Post-Training, and Foundation Supplements. Sports nutrition scientists have been researching the Pre-Workout, During-Workout, Post-Workout, and Foundation Supplement Timing Windows for many years and with much success. However, the most overlooked and potentially the most important category for performance enhancement is the critical N-Training™ (during training) window, which, until now, has been neglected by the sports nutrition community. Enter BSN - a company that has once again solidified its position on the cutting edge of physique and performance enhancement, cementing itself as a world leader in sports nutrition yet again by developing Volumaize™ - the first in a new category of N-Training™ supplements, the likes of which could very well change the way athletes supplement their training regimens forver!

HOW CAN VOLUMAIZE™ HELP YOU ACHIEVE YOUR BODYBUILDING GOALS?

Bodybuilders train with one goal in mind - to increase the overall size, shape, density and quality of their muscles. To achieve this, bodybuilders must remain in a positive muscle building environment 24/7; an environment that promotes protein synthesis, anabolism, recovery, endurance and overall physical performance.

VOLUMAIZE™ contains designer carbohydrates stacked with branched-chain and essential amino acids that have been shown to genetically trigger several enzymatic pathways that initiate muscle growth (protein synthesis), via insulin promotion, osmotic transport, glycogen/amino acid super compensation and the genetic signaling of muscle growth.

In addition to triggering enzymatic pathways for growth, the ability of VOLUMAIZE™ to super-compensate glycogen storage allows bodybuilders to push their growing musculatures farther and harder than ever before in the gym. Not only does this super compensation of carbohydrates in the form of glycogen provide useable fuel for intense workouts, it also leads to myocellular expansion, which causes the fascia surrounding muscle fibers to expand, essentially providing muscles more room to grow. Perhaps more importantly though is that the myocellular expansion that occurs from the consumption of VOLUMAIZE™ triggers muscle growth via the activation of satellite cells. Now, even during intense weight training, a bodybuilder can remain in a positive, anabolic muscle building state.

HOW CAN VOLUMAIZE™ HELP YOU ACHIEVE YOUR FITNESS GOALS?

When training for top physical conditioning, regulating carbohydrate consumption is crucial for success. Too many carbs and you will store too much body fat and look bloated; too few carbs and you will not have the energy or strength to push your physique to its physical and aesthetic limits. The key is moderate carb-consumption, timed accordingly. Enter VOLUMAIZE™; the newest N-Training™ (during training) breakthrough that allows individuals looking to obtain the ultimate in conditioned physiques the energy and intensity needed to do so.

The proprietary designer carbohydrate matrix embedded within the VOLUMAIZE™ formula, along with branched-chain amino acids (BCAA's) and essential amino acids (EAA's), all combine to provide useable fuel during training, while supporting protein synthesis and insulin regulation. This combination will ensure training intensity is not compromised, muscle growth is initiated and blood glucose levels remain in check; allowing users to still keep their fat burning furnace revving, while maximizing their workout.

By nature, reducing calories for the sake of conditioning can put one in a catabolic state (muscle breakdown). By consuming VOLUMAIZE™ during training, catabolic forces are kept at bay, allowing for greater anabolism (protein synthesis) and more importantly, electrolyte replenishment and ATP resynthesis; leading to improved strength, recovery, endurance, and performance.

HOW CAN VOLUMAIZE™ HELP YOU ACHIEVE YOUR MMA GOALS?

Serious MMA fighters can train for up to 5 to 6 hours per day for as many as 8 to 12 weeks at a time leading up to a fight while in their 'camp.' Such exhausting training protocols place a huge stress on the body by quickly depleting its internal energy reserve, glycogen. Glycogen is the body's storage form of glucose, housed in muscle tissue and the liver in branched chains.

Without stored glycogen in muscle, a fighter cannot perform at his best and maximize his interdisciplinary training sessions. Taken during training (N-Training™), VOLUMAIZE™ contains a matrix consisting of new-age designer carbohydrates and essential amino acids, which not only release carbohydrates during training, but also aid in the storage of muscle glycogen, and the super compensation of said amino acids. With heightened muscle glycogen and amino acid levels, training performance will be maximized across all MMA combat disciplines and training mediums.

VOLUMAIZE™ also contains derivatives of the three branched chain amino acids (Leucine, Isoleucine and Valine), which, among other things, regulate fatigue and delayed onset muscle soreness. It goes without saying that fatigue and overly sore muscles severely decrease performance, limiting training mobility and range of motion. VOLUMAIZE™ helps regulate fatigue, which in turn, translates into more intense training sessions, while also helping regulate muscle soreness. This will help support smoother execution of movements and improved range of motion with respect to strikes coming from the hands, feet, elbows or knees.

HOW CAN VOLUMAIZE™ HELP YOU ACHIEVE YOUR SPORTING GOALS?

From the most intense triathlon, to the hardwood court, all the way to the gridiron; to be the best and remain at the top of your game, your body must be properly fueled. Much the same way a high-performance race car is compromised without the best engine oil and high-premium grade gasoline, the performance of the human body is compromised without intake of the best nutrients, at the right times. To properly fuel the body during intense training, athletes turn to VOLUMAIZE™.

The unique proprietary carbohydrate matrix and amino acids, combined with the one-of-a-kind insulino-mimetic compounds found in VOLUMAIZE™ provides an active body with superior glucose and nutrient absorption and uptake, leading to markedly improved physical performance and greater aerobic endurance. This increased working capacity of muscle tissue leads to gains in strength and other performance-mediated increases in the gym, and may also be the difference-maker when it comes to running that extra mile, getting that extra first-down yardage on 4th down, or keeping energy level and intensity elevated during overtime.

Along with increasing overall working capacity, VOLUMAIZE™ also helps to super-saturate muscles cells with water, keeping them properly hydrated, which is important for helping with dehydration during grueling training sessions and/or competition. Additionally, VOLUMAIZE™ helps to hydrate your body by replenishing used electrolytes and re-synthesizing lost ATP, which not only keeps muscles well hydrated, it also allows the muscles to contract harder and for longer periods of time. This helps athletes from 'hitting the wall'; prolonging competition/training intensity and improving overall sports performance.

Product FAQ's

Q: Can anyone use VOLUMAIZE™?
A: VOLUMAIZE™ is intended for use by healthy, exercising individuals; regardless of whether or not they participate in aerobic or anaerobic sports/activities.

Q: If I don’t lift weights, should I still use VOLUMAIZE™?
A: You can use VOLUMAIZE™ during any form of exercise. Glucose (“blood sugar”) is the body’s most important fuel. Muscle tissue stores glucose in branched chains known as glycogen. Exercise can reduce muscle glycogen levels provided that the intensity level (essentially, how hard you are working) is high enough. VOLUMAIZE™ stimulates muscle glucose uptake and glycogen super-compensation. Therefore, it can provide benefits during any type of exercise, including, but not limited to; resistance exercise (lifting weights), cardiovascular exercise (cycling) and/or mixed martial arts (MMA) training.

Q: When can I expect to see results while using VOLUMAIZE™?
A: When VOLUMAIZE™ is used as directed, you can expect to see and feel results during your first training session. You may notice a considerable increase in muscle fullness, strength, resistance to fatigue, and overall lifting capacity (the ability to lift heavier weights for more reps), in addition to positive effects on muscle shape and volume. Many of these effects may persist well after your training session has ended.

Q: What are the benefits of using VOLUMAIZE™?
A: Used as directed, VOLUMAIZE™ may support and enhance: • Myocellular Expansion, Fullness and Full-Body Pumps* • Glycogen Super-compensation* • Blood Flow to Muscle Tissue* • Branched-Chain Amino Acid (BCAA) Super Compensation* • Essential Amino Acid (EAA) Super Compensation* • Protein Synthesis ??" Anabolism* • Regulated Protein Degradation ??" Anti-Catabolism* • Muscle Strength, Power, and Endurance* • Working Capacity of Muscle Tissue* • Peak Power Output* • Overall Physical Performance* • Recovery from Exercise*

Q: Is VOLUMAIZE™ safe for people with medical conditions?
A: If you have a medication condition, or if you are currently unaware of your health status, then please talk to your medical doctor before using VOLUMAIZE™, or any other BSN product.

Q: When should I take VOLUMAIZE™ and how should I mix it?
A: On training days, mix 2 scoops of VOLUMAIZE™ with approximately 20 ounces of cold water immediately prior to your workout and consume during your workout (N-Training™). On non-training days, mix 1 scoop of VOLUMAIZE™ with approximately 10 ounces of cold water and consume upon waking.

Q: What if I don’t take VOLUMAIZE™ during training (N-Training™)?
A: VOLUMAIZE™ was designed to be taken during training (N-Training™). The tests performed by BSN confirm that users are likely to experience the greatest results when taking during training, as directed on the label. As you train, your working muscles “sponge-up” glucose, amino acids and other nutrients supplied by VOLUMAIZE™, leading to enhanced workout performance. Also, the purpose of VOLUMAIZE™ is to “lock in” the increases in muscle volume experienced during exercise, thereby “trapping” more gains in lean mass after exercise (post-training). For these reasons it’s best to consume VOLUMAIZE™ while you train, N-Training™.

Q: I’m already taking N.O.-XPLODE™ pre-training. Isn’t that enough?
A: N.O.-XPLODE™ and VOLUMAIZE™ serve different purposes. N.O.-XPLODE™ is an extreme energy and performance igniter. Its purpose is to prepare your mind and muscles for the best possible training session from start to finish. This is why you take N.O.-XPLODE™ 15 to 30 minutes before you train, not part way into your workout. N.O.-XPLODE™ is certainly “enough” in the sense that you will not need to “ignite” yourself with any other products before you train. VOLUMAIZE™ serves a different purpose altogether, which is complementary to the effects of N.O.-XPLODE™. As a hypertrophic activating myocellular expander, VOLUMAIZE™ is formulated to expand your muscle cells as you train and keep them in an expanded state, thereby activating hypertrophy. While N.O.-XPLODE™ will certainly help you achieve greater volumization of your muscles, VOLUMAIZE™ takes volumization to the next level by locking it in, and helping ensure greater gains in lean mass afterwards.

Protein Powders

2009-08-23T17:13:00.000-07:00

Protein Powders
Find The Perfect Protein For You!

Need to eat one gram of protein per pound of body weight? Or maybe you are trying to eat six small meals each day? Sounds easier than it really is, huh? Protein powders like the ones listed below may be exactly what you are looking for.

Protein powders are formulated to be the perfect meal in a quick and easy shake. It is easy to take them with you to work or school or anywhere that you need to get your protein or satisfy your hunger in a healthy way.


[ Top 5 Sellers ]
	1.	Optimum 100% Whey Protein
	2.	BSN Syntha-6
	3.	CytoSport Muscle Milk
	4.	Optimum 100% Casein Protein
	5.	MuscleTech Nitro-Tech Hardcore

How do you pick a protein out of the hundreds that we have for you to choose from? Basically, you are looking for a powder that has the right amount of protein, carbs, fat and the correct protein type for your goal.

If you are trying to lose fat, you will most likely want a low carb, low calorie protein. The extra protein will help you keep your current muscle mass. If you are trying to gain muscle, you would want a high protein, high calorie powder that is relatively low in sugar and fat. If you are simply trying to find a quick meal replacement, a protein powder with medium carbs and medium calories would most likely be for you.

The three most popular types of protein are whey, egg, and soy. Click their names to learn more. Most people who are trying to build or maintain muscle will choose whey.

Optimum 100% Whey Protein

2009-08-20T07:05:00.000-07:00

Optimum 100% Whey Protein won the Supplement Of The Year and Protein Powder Of The Year award for 2005, 2006, 2007 and 2008! Since the very beginning, Optimum Nutrition has raised the standard by which all other whey protein supplements are judged. Now we're raising the bar again with the 3rd generation of ON 100% Whey Protein: ON 100% Whey Gold Standard.

Like its predecessors, this canister of ON 100% Whey Gold Standard contains Optimum Nutrition's exclusive, proprietary blend of...

Microfiltered Whey Protein Isolates
Ion-Exchange Whey Protein Isolates
Ultrafiltered Whey Protein Concentrate
HydroWhey Hydrolyzed Whey Peptides

Bodybuilding.com Optimum 100% Whey Product Guide
Click The Play Button To Start The Video.
To give you more of what you want (pure, unadulterated whey protein) with less of what you don't (fat, saturated fat, cholesterol, lactose, and other carbohydrates) with every serving. This whey protein supplement is no exception. In fact, ON 100% Whey Gold Standard is better than ever! Here's why:

ON 100% Whey Gold Standard provides more whey protein isolates (WPI) - the purest and most expensive source of whey protein available.

Higher protein percentage. ON's 100% Whey Gold Standard has always been a leader in this respect. Now with 24 grams of protein in just slightly over one-ounce serving, it's nearly 79% protein by weight!

We've included more HydroWhey strategically hydrolyzed, low molecular weight whey peptides to make ON's 100% Whey Gold Standard even faster acting!

ON's 100% Whey Gold Standard now contains lactase and Aminogen digestive enzymes to further enhance absorption and make this product even more friendly to lactose intolerant individuals.

ON's 100% Whey Gold Standard is instantized to mix easily and completely with just a few twirls of a spoon.

Every serving supplies even more low, moderate, and high molecular weight, biologically active whey protein microfractions including Alpha-lactalbumin, Glycomacropeptides, Beta-lactoglobulin, Immunoglobulin G (IgG), Lactoferrin, lactoperoxidase, and various growth factors.

Over 4 grams of glutamine and glutamine precursors as well as 5 grams of BCAAs (leucine, isoleucine, and valine) in each scoop!

Download "The Complete
Guide To Protein"

16 Packet Flavors Include:

Banana Cream
Caramel Toffee Fudge
Chocolate Malt
Chocolate Mint
Cookies & Cream
Delicious Strawberry
Double Rich Chocolate
Extreme Milk Chocolate
French Vanilla Creme
Mocha Cappuccino
Orange Cream
Rocky Road
Root Beer Float
Strawberry Banana
Tropical Punch
Vanilla Ice Cream

BSN Nitrix

2009-08-15T07:32:00.000-07:00

Description

NITRIX AVPT is an a.m. to p.m. vaso-muscular dilator. This product expands your blood vessels, which acts to increase blood flow, oxygen and nutrient delivery to your muscle cells. By ensuring the efficient travel of blood and nutrients throughout the body, you will experience improved workout performance, amazing pumps, all-day muscle fullness and vascularity, greater energy, a heightened resistance to fatigue and a greater ability to recover. NITRIX AVPTis the foundation to all of your supplementation needs. Live for the pump with NITRIX!

• Muscle Fullness, Vascularity and Whole Body Pumps
• Sustained Increases in Nitric Oxide Production
• Muscle Strength, Power, Endurance and Overall Work Capacity
• Blood Flow to Muscle Tissue
• Hydrogen Ion (H+) Buffering
• Anaerobic Working Capacity of Muscle Tissue

Price $33.95
List Price $59.95

You Save 48%
1 2 3 4 5

• Calorie Partitioning ("Pushing calories into lean muscle and away from fat stores)
• Muscle Carnosine Content
• Removal of Fatigue-Associated Waste Products from Muscle

Folic Acid (Vitamin B9)(200mcg):Supports the function of nitric oxide synthase. Folic acid may also help maintain homocysteine levels already in a normal range, promoting a healthy cardiovascular system.

ACE 3 (Triple Action Nitric Oxide Matrix)(3000mg):

L-Arginine Alpha-Ketoglutarate (AKG): A conditionally essential amino acid that is a precursor to nitric oxide; nitric oxide dilates (opens) the blood vessels to allow for more oxygen and nutrients to be delived to muscle tissue. By bonding L-arginine to AKG, the conversion to nitric oxide gas is enhanced, maximizing nitric oxide levels in the blood.
L-Arginine Ethyl Ester: A conditionally essential amino acid that is a precursor to nitric oxide. The esterfication of this amino acid leads to an increased absorption, as well as enhancing L-arginine's function, and overcoming its limitations.
L-Citrulline: An amino acid that may be converted into arginine. It is considered the body's "preferred" precursor to arginine for nitric oxide generation.
CRTS (Critical Release Technology and Support System)(1565mg):

Methocel: A micro-polymer hydrophillic ether matrix which plays an integral role in NITRIX's controlled release technology.

AVPT (Advanced Volumizing & Performance Technology): A proprietary blend of four advanced creatine analogs and Beta Alanine designed to increase creatine transport, uptake and effectiveness, leading to accelerated muscle recovery and hydrogen ion buffering. AVPT contains:

Sodium Creatine Phosphate Matrix: a sodium salt of creatine phosphate, which enhances water solubility. Once inside the bloodstream, a sodium chloride dependant transporter is responsible for carrying the creatine to the muscles cells. So by combining creatine with sodium, the uptake and absorption of creatine is greatly enhanced.

Creatine Ethyl Ester-Beta-Alanine Dual Action Composite (CarnoSyn): BSN's newest proprietary blend, designed to increase the water and lipid solubility of creatine. Not only has BSN increased water and lipophilicity, hydrogen ion buffering has also been addressed with the addition of Beta-Alanine. Recent research indictates that the "burning" sensation of muscular fatigue may not be simply lactic acid accumulation, but also a proliferation of hydrogen ions; a metabolic by-product. Beta-Alanine supplementation increases the production of carnosine, a dipeptide known to help buffer lactic acid accumulation and neutralize hydrogen ions. Thus, by combining a fat and water soluble creatine with Beta-Alanine, it enables the creatine to function beyond its normal rate limiting system, leading to superior absorption and effectiveness.

Creatinol-O-Phosphate-Malic Acid Interfusion: A creatine analog known for its role in supporting cardiovascular function, increasing oxygen availability, endurance, work capacity and time to exhaustion. ATP is our body's energy, the energy to have a muscular contraction and the energy to repair muscle tissue. Creatine helps to carry phosphates, which it donates to ADP to make more ATP, thus more energy. This process is further enhanced by Malic Acid, a Krebs Cycle intermidate involved in the production of ATP. This interfusion functions synergystically with creatine to create more available ATP for explosive energy.

Creatine AAB (Creatine Alpha-Amino-N-Butyrate): The final creatine analog in AVPT. As with the previous analogs, absorption and effectiveness are greatly increased, increasing ATP production and thus anabolic effects. Unlike the other creatine analogs of the matrix, Creatine Alpha-Amino-N-Butyrate posseses anti-catabolic effects also. Leucine, the branched chain amino acid, is metabolized to ketoisocaproate, which is then metabolized to alpha amino-n-butyrate. This metabolite increases protein synthesis and minimizes protein damage from intense training. Not only is creatine absoprtion and effectiveness increased by this bond, but an element of anabolism and anti-catabolism is obtained.

Phosphaplexx (Di-Calcium Phosphate, Di-Potassium Phosphate, Di-Sodium Phosphate): Donate themselves to creatine to maximize phosphocreatine levels, thus increasing ATP levels, strength and endurance. Calcium, potassium and sodium are involved in the regulation of force generation.

Nicotinamide Adeninie Dinucleotide (NAD): Supports the production of nitric oxide synthase, the family of enzymes responsible for converting arginine to nitric oxide.

Available Sizes

BSN Nitrix 180 Tablets
BSN Nitrix 360 Tablets

Supplement Facts

Serving Size: 3 Tablets
Servings Per Container: 60

Amount Per Serving

Vitamin B9(Folic Acid) - 200mcg 50%

ACE3 (Triple Action Nitric Oxide Matrix) - 3000mg
L-Arginine AKG, L-Arginine Ethyl Ester, L-Citrulline

CRTS2 (Controlled Release Technology & Support System) - 1565mg
Methocel™ (Micro-Polymer Hydrophilic Methylcellulose Ether Matrix)
AVPT (Advanced Volumizing & Performance Technology)
(Patents 5,965,596; 6,172,098; 6,426,361 And 6,680,294) Creatine Ethyl Ester-Beta-Alanine Dual Action Composite (CarnoSyn®), Sodium Creatine Phosphate Matrix, Creatinol-O-Phosphate-Malic Acid Interfusion, Creatine ABB™ (Creatine Alpha Amino-N-Butyrate)
Phosphoplexx
Di-Calcium Phosphate, Di-Potassium Phosphate, & Sodium Phosphate
NAD (Nicotinamide Adenine Dinucleotide)

Other Ingredients
Magnesium Stearate, And Stearic Acid.

Allergen Warning: Manufactured On Equipment Which Processes Products Containing Soybeans, Shellfish, And Peanut Flavor.

Directions

Directions: Recommended for persons under 200 lbs: Take 3 tablets 3 times per day (everyday). Always take on an empty stomach (i.e approximately 30-45 minutes before meals or 2 hours after a meal.) Taking with food or on a full stomach may diminish its effects. Take the first 3 tablets in the morning upon arising, the second 3 tablets before lunch, and the final 3 tablets before dinner.

Recommended for persons over 200 lbs: Follow the same guidelines as above, but take 4 tablets 3 times per day (everyday) on an empty stomach.

Warnings

Before using product, seek advice from a health care practitioner if you are unaware of your current health condition or have any pre-existing medical condition including but not limited to: high or low blood pressure, cardiac arrhythmia, stroke, heart, liver or thyroid disease, anxiety, depression, seizure disorder, psychiatric disease, diabetes, pernicious anemia, difficulty urinating due to prostate enlargement or if you are taking an MAO inhibitor or any other medication. Do not use if you are pregnant, nursing, prone to dehydration or exposed to excessive heat. Reduce or discontinue use if sleeplessness, tremors, dizziness, nervousness, headaches, or heart palpitations occur. Not intended for use by persons under the age of 18.

* No claims found on this web page or in print have been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. No claim or opinion about weight loss, bodybuilding or general health on this web page is intended to be, nor should be construed to be, medical advice. Please consult with a healthcare professional before starting any weight loss diet or exercise program.

2009-08-15T07:20:00.000-07:00

How to Use Beta-Alanine

2009-06-26T10:51:00.000-07:00

Exercise physiologists recently made a quantum leap with ground-breaking research on the role of Beta-Alanine. Just like creatine before, this amino acid looks to have great potential in the area of strength and recovery.

How To Use Beta-Alanine!

If you could train harder and longer, what could you achieve? This article contains real information, not science-fiction. It's scientific FACT!

Exercise physiologists recently made a quantum leap with ground-breaking research on the role of specific performance enhancing supplements. At the center of this research is a special type of amino acid called Beta-Alanine (β-Alanine).

Just like creatine before it, the proof of its efficacy is abundant and very clear cut. The studies that show the incredibly powerful effects of β-Alanine were performed with humans and not data interpolated from rat studies like MOST other new supplements.

All of this makes β-Alanine a unique, powerful, clinically proven and very useful addition to practically anyone's supplement program. However, the most exciting evidence is that β-Alanine has exponential synergism with other scientifically proven supplements such as creatine, BCAA's and more.

Why is this so exciting? It is because when stacked and applied correctly, they can produce massive improvements in YOUR performance. Get ready because the future of human performance enhancement is here.

What Can Beta-Alanine Do For Me?

β-alanine is a naturally occurring amino acid that significantly increases strength, lean body mass and muscular endurance by helping manage the pH of the muscle cells.

In other words, it helps buffer the acidic build up that can occur in muscle, which allows you to maintain your strength, speed and power for a longer period. In essence, you can train harder and longer because of it.

Click To Enlarge.
In Essence, You Can Train Harder And Longer.

There is also plenty of evidence to show that it is incredibly synergistic with creatine. Therefore, when used/stacked properly, this new supplement can be an amazing tool to help you take your training to new levels, resulting in new personal records and added lean muscle.

How Does Beta-Alanine Work?

β-alanine and Histidine combine in the body, increasing the level of an important dipeptide called Carnosine. Carnosine is important because it helps keep your muscles from becoming too acidic.

Nearly 20% of the muscles pH buffering capacity come from this compound. β-alanine is the precursor of carnosine, and carnosine levels are limited by the amount of β-alanine your muscles have available. Studies have shown that supplementing with β-alanine increases muscle carnosine concentrations, which decreases fatigue in athletes and increases total muscular work performed.

This happens because muscles function best in a very narrow pH range (See graph). Exercise can quickly cause an increase the acid level of your muscles. When this happens (acidosis), muscular performance suffers and muscle cramps happen much easier.

Click To Enlarge.
Physiological pH Range.

Furthermore, if the pH drops too low, muscle work stops completely. So, keeping your muscles in an optimal pH range is immensely important. Staying in this optimal range allows your muscles to keep contracting at the same power level for a longer duration, enhancing strength, speed and endurance.

A researcher, Dr. Roger Harris, believes β-alanine can double the buffering capacity within your muscles. This is a huge statement with big implications for every type of athlete.

Dr. Harris proved his theory in a study he conducted where he reported a monstrous 64% rise in muscle carnosine levels after just 4 weeks of daily β-alanine supplementation. Subsequent studies confirmed his results with one study showing that after 10 weeks, muscle carnosine increased by an average of more than 80%!

Other studies showed a very significant 16% boost in total work capacity performed on a stationary bike. This research shows us that β-alanine is extremely effective in fighting fatigue by boosting the body's energy systems and vastly increases endurance.

So why not just take Carnosine? Carnosine is digested very poorly. When you ingest it, the body hydrolyzes (breaks it back down) it into β-alanine and Histidine anyway. Then your body synthesizes it back into carnosine again. Since your body usually has plenty of histidine already then it makes much more sense to just take β-alanine.

Who Should Use Beta-Alanine?

As you are starting to understand, boosting Carnosine levels with β-alanine is extremely beneficial for athletes. It is very useful for anyone involved in athletic activities where strength, power and muscular endurance are needed.

It's for athletes participating in weight training who want to increase strength/lean body mass as well as athletes participating in speed or endurance events who want to prolong the onset of fatigue. It is also helpful for anyone who has hit a training plateau and is looking for something to bump them to the next level.

The Proof

The research for β-alanine clearly shows it is a powerful supplement that when combined with specific other supplements significantly increases strength, lean body mass, power and muscular endurance.

Research also shows that supplementing with β-alanine for as short as 4 weeks with as little as 1.6g/day has a dramatic effect on athletic performance in numerous categories. It also shows that supplementing with Beta Alanine for longer duration with higher dosages (12 wks or more @ 3.0+g/day) has an even greater effect on performance.

Furthermore, these same studies show it is best results occur when using β-alanine consistently for at least three months. There is NO evidence to suggest that cycling off β-alanine would be necessary or beneficial.

A Summary Of Some Of The β-alanine Studies:

Increased the work capacity of athletes

Increased strength and reduced fatigue

Increased endurance

The combination β-alanine and Creatine is synergistic and increases workout volume, increases lean muscle mass and may reduce body fat.

Combining Creatine and β-alanine can have a dramatically positive effect on performance for explosive type movement (sprinting, weight lifting, etc.) as evidenced by an incredible increase in power output over creatine alone.

Click To Enlarge.
The Effects Of Combined Beta-Alanine and Creatine Monohydrate
Supplementation On Exercise Performance.

The Most Common Mistakes In Using Beta-Alanine

Using β-Alanine By Itself To Improve Performance:

As proven above, there is a synergistic effect when stacking creatine and β-alanine. There is almost certainly an even greater synergism when you take other research into account on amino acids, protein and glycogen replenishment. If results are what you want, then read on for how to create a great performance stack.

Too Large Of A Dose All At Once:

Many athletes report a "prickling sensation" (pins and needles) - called paresthesia when using a serving larger than 1000mg at a time. The prickling is a result of β-alanine binding to nerve receptors, activating them and causing them to discharge/fire. This sensation may begin approximately 15-20 minutes after ingesting β-alanine and may continue for 1-1.5 hours. Furthermore, Dr. Stout has found in his research that one large dose doesn't work as well as divided doses.

Using β-Alanine To Enhance The Feeling Of "Pump" For Athletes:

Many athletes experience intense vasodilation/pumps from β-alanine if they take more than 1000mg at a time. While this may feel good for some, it usually causes most people to stop their reps or sets short because of this "pump" feeling.

This means less work was actually performed and less adaptation will occur. Therefore, diminishing the training effect and subsequent results. To illustrate this point, think of a cyclist whose legs get too pumped going up their first hill. As a result, they fatigue early and perform worse. Using the proper dosage in the right timing will help avoid this scenario.

FAT LOSS & Bodybuilding Secrets - You Tubes

2009-06-04T10:48:00.000-07:00

The Best Supplements For Increased Energy

2009-06-04T10:36:00.000-07:00

What are the best supplements for increased energy? With so many options out there for your energy needs, it is hard to know what to take to get the most bang for your buck. Here's a great list to support your needs!

TOPIC: What Are The Best Supplements For Increased Energy?

Why drag your tired body to the gym or through a day of work without the aid of an effective supplement?

20 years ago bodybuilders and fitness enthusiasts had to drag themselves out of bed in the morning and head to the gym, relying solely on pure willpower to make progress. However, as time as passed the fitness industry has grown and with it, the supplement industry.

Energy Supplements
What Are The Best Supplements For Increased Energy?

With so many options out there for your energy needs, it is hard to know what to take to get the most bang for your buck. The first step to making an informed choice is knowing what ingredients work well, and which ones will take you to that next level.

Caffeine:

The mainstay in the energy supplement industry, and quite possibly in popular culture as well, Caffeine is involved in nearly every energy supplement on the market today. Caffeine allows for stimulation of the Central Nervous System (CNS) by blocking the calming neurotransmitter Adenosine. This results in higher levels of adrenaline and an added level of energy and alertness.

Some of the popular products containing caffeine:

Higher Power Caffeine:
Bodybuilding.com's In-House Brand brings simplicity and quality to the table with this capsule form of Caffeine Anhydrous. In addition, the product is formulated to provide the perfect level of caffeine for optimal results, but we'll discuss dosages later.
RELATED PRODUCT
Higher Power Presents:
Caffeine
Helps To Restore Energy When Experiencing Fatigue Or Drowsiness!
[ Click here to learn more. ]

Supplement Direct Caffeine:
Similar to the Higher Power product this is a simple Caffeine Anhydrous based product. However, Supplement Direct's product is powdered which allows for 1000 servings at a low cost.
RELATED PRODUCT
Supplement Direct Presents:
Caffeine Anhydrous
Maximumize Your Energy And Power Output For Your Workouts!
[ Click here to learn more. ]

Gaspari Nutrition SuperPump250:
While far from a 'caffeine only' supplement, Gaspari Nutrition's SuperPump250 earns a nod in the caffeine division as is one of the better formulated 'all-in-one' pre-workout products on the market today.

RELATED PRODUCT

Gaspari Nutrition Presents:
SuperPump250
Promotes Skin Tearing Muscle Pumps To Increase Your Lean Mass!
[ Click here to learn more. ]

Cordyceps:

Cordyceps are a form a mushroom that helps to increase cellular energy metabolism, supports adrenal functions, enhances ATP production, and improves oxygen utilization.

Cordyceps may be a new concept to the supplement industry, but they have already cemented their place in history. In the 1930s, Tibetan's used them while climbing Mt. Everest to assist in energy production and oxygen utilization. Then again in the 1993 when the Chinese Women's National track Team used Cordyceps to set NINE world records.

Click To Enlarge.
In The 1930s, Tibetan's Used Cordyceps
While Climbing Mt. Everest.

Some of the popular products containing Cordyceps:

Millennium Sport Cordygen5:
Quite possibly the most complete Cordyceps product on the market, Millennium Sport Cordygen5 brings together five strains and four species of Cordyceps to make the body a more efficient machine.

RELATED PRODUCT

Millennium Sport Presents:
Cordygen5
Target Response Oxygen Ultilization And ATP Matrix!
[ Click here to learn more. ]

First Endurance Optygen:
Another Cordyceps product that combines a strain of Cordyceps with Rhodiola Extract.

RELATED PRODUCT

First Endurance Presents:
Optygen
Developed For Endurance Athletes To Increase Performance!
[ Click here to learn more. ]

Synephrine:

We all remember when Ephedrine products were the 'King of the Hill' when it came to fat loss and energy, however due to some negative cardiovascular side-effects it left many of us looking for an alternative.

Synephrine raises the metabolic rate. This is achieved by only stimulating the beta-3 receptors, which in turn triggers the breakdown of lipolysis. Similar to caffeine in its stimulant effects it provides reduced appetite and increased levels of energy.

Some of the popular products containing Synephrine:

PrimaForce Syneburn:
PrimaForce SyneBurn provides 100% Synephrine HCL and even at the maximum dosage a full bottle can last over TWO full months.

RELATED PRODUCT

PrimaForce Presents:
Syneburn
Drop Body Fat With Increased Energy & Decreases Appetite!
[ Click here to learn more. ]

SNS Syn-30:
Serious Nutrition Solutions lives up to its name by providing a Synephrine HCL product with a much higher dosage than their competitors as a very reasonable price.

RELATED PRODUCT

CytoSport Presents:
Syn-30
Get A More Clear And Focused Form Of Energy Without A Crash!
[ Click here to learn more. ]

Geranium:

This is where we take things to the next level folks. Geranium, or 1,3-dimethylamylamine, is a derivative of geranium oil which is similar to epinephrine.

This allows for extreme CNS stimulation, increased energy, clarity, focus, and overall physical performance. Moreover, since it works through a similar pathway to ephedrine, it causes an increase in cAMP.

Some of the popular products containing 1,3- dimethylamylamine:

ErgoPharm ErgoLean AMP 2:
When the company producing a product is ran by supplement mastermind Patrick Arnold you know you are in for something good! This product combines Geranamine (proprietary Geranium Extract) with other proven fat loss and energy agents to provide 'the next level' of energy and fat burning.

RELATED PRODUCT

ErgoPharm Presents:
ErgoLean AMP 2
Next Generation Fat Loss And Appetite Suppressant!
[ Click here to learn more. ]

Neogenix Velocity XT:
Taking the same Geranium and going a different route from the supporting cast, Velocity XT provides smooth energy and superior fat burning.

RELATED PRODUCT

Neogenix Presents:
Velocity XT
An Extreme And Multidimensional Natural Energizing Solution!
[ Click here to learn more. ]

Reset-A.D:

In addition to the above ingredients and products, one specific product deserves a quite honorable mention here. Too often in our supplementation we never provide our bodies a chance to 'reset' from all of stimulation and supplementation we throw at it.

In addition, a chronic lack of proper rest plagues most of us as well. With this in mind a company, Palo Alto Labs, created Reset-A.D. Reset-A.D. is a product designed to improve the health of the adrenal system and makes the body more efficient.

RELATED PRODUCT

Palo Alto Labs Presents:
Reset-A.D.
Designed To Help Reduce Tolerance To Stimulants!
[ Click here to learn more. ]

Using These Supplements
How Often Should One Use These Supplements?

Obviously with so many different supplements listed above there is not going to be one 'catch all' for how often, or how much, to use these supplements.

However, below are some recommendations for each main ingredient:

Caffeine Dosage:

200mg preworkout provides a nice 'boost' of energy and clarity. You can also intake caffeine before periods of time that may require intense concentration. This is going to coincide with most of the products on the market today.

Related Caffeine Articles:

Some products, namely Gaspari Nutrition Cytolean, contain slightly less caffeine for those who may be very sensitive to the ingredient. It is recommended to cycle off of Caffeine periodically, e.g. 2 weeks on, 2 weeks off.

Cordyceps Dosage:

The dosage on a Cordyceps based product is going to vary depending on which strain and species are involved. The recommendation here would be to follow the product labeling instructions in regards to dosage.

The product can be taken 45 minutes to an hour before any required physical activity. This is going to shine specifically in endurance based activities, but is also great for weightlifting as well.

Synephrine Dosage:

The standard dosage of Synephrine is only 10-20mg on a daily basis. However, experienced supplement users have gone with higher dosages, but it is recommend to start lower and taper up. Synephrine is best used prior to meals for the appetite suppression and increase to metabolic rate.

Geranium (1,3-dimethylamylamine) Dosage:

I strongly recommend the beginner users stick with a product that already as 1,3-dimethylamylamine dosed for them, as this is an ingredient which does not require a 'lot' to achieve desired results.

If you have a product which contains Geranium, follow labeling directions. However, for educational purposes, an effective dose of Geranium is 25 milligrams taken 1-3 times daily. Due to the smaller dosage size, a scale should be used for accurate measurement.

Side Effects
Are There Any Side Effects To These Supplements?

Any supplement has a risk of side effects, but by following labeling and dosage directions we can limit the potential side effects. In addition, I have chosen the most efficient energy enhancers on the market and part of being efficient is a limited number of side effects.

The main side effect of note is that since these are stimulants they may lax the Central Nervous System and as such should be cycled off of occasionally. In addition, Caffeine can act as a mild diuretic so proper hydration is essential.

Not Recommended
Which Supplements Would You Not Recommend Using For Increasing Energy?

When seeking an efficient energy supplement we need to avoid ingredients that are too 'harsh' or may cause negative side effects. The main ingredients which I would avoid for energy purposes are:

Yohimbine HCI
Yohimbine HCI is a great tool for fat burning, but many users report negative side effects which can interfere with workouts.
Guggulsterones
Another fat loss agent often found in various energy or fat-loss based products. Guggul users have reported various sides ranging from gastrointestinal problems to muscle catabolism.

Aside from the above-listed products, let your intelligence be your guide. If you question an ingredient or supplement, research it! If you can't find the answers you are looking for, then find another product.

Supplements in the Real World

2009-05-25T01:19:00.000-07:00

There are many supplements out there, and there are tons of questions being asked constantly about all them.

There are many supplements out there, and there are tons of questions being asked constantly about all them. There are so many opinions to which work and which don't, and what the hell half of them actually do, I decided to write about them all from my experiences and opinions I have heard. Since there are hundreds of products out there, I am only writing about the weight-gainers, and bulking products, I have always been a thin person and have never used a dieting supplement. I have however studied hard of those for bulking.

Myostat

First on the list is Myostat, or any "Myo" product. There are many of them, they claim to bind to, and neutralize myostatin. Myostatin being a gene which is suppose to limit the amount of muscle a person can build. This product basically claims to remove this limit allowing muscles to grow larger and even new muscles to form! This is a great concept, but it hasn't arrived yet.

The claims made by this concept have never been proven and it's very doubtful this product does anything. Reviews from people are very mixed, but as of yet there is no actually proof that this works, and even if it did it would be considered dangerous, as it would alter genes in what could be a harmful way.

Cell-tech Hardcore

The next product, which gets questioned a lot, is Cell-Tech Hardcorecreatine. The company called Muscletech that makes cell-tech is known for high prices. The word of this product as is also my opinion is that it is an average product at an above average price. The product is certainly not worth the price and contains a lot of sugar! You can buy creatine monohydrate at a much lower price. For more information on creatine read below.

Andro Poppers

Andro poppers are the next item on the list. The company Pinnacleis becoming well known for scam products. And the poppers fall directly into that category. The poppers fall very short of the claims made by Pinnacle. The pills offer very little andro, hardly enough to make any noticeable gains, and even if there was enough androstenedione that would mean there would be the possibility of side effects. Don't waste your money here; there are much better products out there if you are looking for good doses ofandrostenedione, such as 1-AD & 4-AD.

N-Large II

Weight-gainer N-Large II is a popular product among hard gainers. This product is very cheap (where I live in Canada anyway) running around half the price of any other protein available. It contains 52 grams of whey protein, 600 cals and 88g of carbs. With those stats it will no doubt help you gain weight. The question is, will it be the right kind of weight?

Eighty eight grams of carbs with 600 cals could lead to a fat increase. However if you are a difficult gainer I don't see a problem with this product. The sugar is high, but if you watch yourself you can see if you are getting a gut or a gun. But with the price, I'd say it's worth a try.

ZMA

ZMA is a combination of zinc and magnesium minerals. I have been asked time and time again what the side effects are, and there are NONE. These are minerals; they are not some chemical or drug, just important minerals for a bodybuilder. It has been discussed that unless you are in need of these minerals you will not gain much by taking them.

But if your diet is lacking these it would be a great idea to take them. ZMA can raise your testosterone to their top natural level. Natural level being the key term here. ZMA won't raise your test levels higher than that. I'd recommend this to anyone whose eating habits are abnormal and lacking good foods, but then you'd probably be better off getting a good multi-vitamin.

Glutamine

Glutamine is a good product on the market in my opinion. Glutamine is usually recommended for a cutting cycle to prevent muscle wasting, but can be taken any time to enhance muscle recovery. Glutamine in the body is reduced after heavy workouts, so supplementing it to help the body recover is a recommended idea. Users who take this supplement have reported good results consistently, so I'm sure the product is legitimate.

Creatine

Creatine monohydrate is another product I have written about previously. This is a reliable product which effects include extra muscle endurance, water retention, and reported additional strength and energy during workouts. Some claim that the product cause upset stomach, but this hasn't been proven, on the whole most people have no side effects. Water retention is suppose to occur and is not a side effect.

Muscles grow best in a lot of water; therefore water retention makes the ideal environment for muscle growth. Any water retention will go away after you stop taking Creatine. Creatine is also quite cheap, and is a pretty good deal. There is some debate as to whether or not creatine "loading" is necessary. Loading is when you take the daily doses several times a day for the first 5-7 days to soak the body with creatine to maximize the effects. I believe this is a good idea, and that it can do no harm, as I said, creatine is rather cheap and even if a bit of creatine is wasted it won't make much difference.

Protein

Protein is the backbone of the supplement industry as far as bodybuilders are concerned. Some believe in their multi-vitamins or whatever, but the hardest thing to do is get the required amount of protein in your diet. As a bodybuilder you need at least 1 gram of protein per pound of body weight you have, and there is no upper limit for protein as far as I am concerned.

And the only way you'll get to the amount daily is with a good protein powder. Now, I'm not saying you should replace meals and real food for protein; you should take protein with your meals to get the added extra protein. There are no side effects of taking protein; I have yet to see a study that proves it will damage any organ in the body.

Nitrogen Balance & Hormone Manipulation

2009-03-16T04:18:00.000-07:00

This article will be different than many training articles you see in the magazines and on the internet. Today I'll cover aspects like hormone manipulation, the importance of a positive nitrogen balance, and proper recovery. Get this and more!

Open up any bodybuilding magazine and you usually see a lot of training articles - pretty much the same ones recycled over and over, often listing the champ's routines which are way out of the league of many of us.

Oh, sure, there are some decent "super-features" every so often. But how often do you see an article on aspects like hormone manipulation, the importance of being in a positive nitrogen balance, or proper recovery - these are critical to your bodybuilding success, yet you seldom see quality articles on these topics. This article will cover each of these areas.

Positive Nitrogen Balance

There have been so many articles on protein; I'm not going to squeeze into an already crowded area with yet another article on that topic. What I want to focus on is nitrogen including importance, a bit of history, tips to promote a positive nitrogen balance, and how to stay in a state of positive nitrogen balance.

What is nitrogen and how does it apply to the bodybuilder? According to Tabors Cyclopedic Medical Dictionary, nitrogen is,

"One of the important elements in all proteins,
nitrogen is essential for tissue building."

More important, perhaps, to bodybuilders is that nitrogen is a direct measurement of protein levels in the body.

Does anybody out there remember Weider's nitro test sticks back in the 90's? They were pee strips you used to test your nitrogen balance whenever you wanted - pretty innovative for that time period, don't you think?

For the most part, we are told to eat sufficient protein to maintain a positive nitrogen balance because your body is actually in an anabolic, or building up phase in this state, where a negative nitrogen balance, from lack of adequate protein, indicates a catabolic, or tearing down state.

This is why protein (and eating enough throughout the day) is so important. Lack of adequate protein and your body begins to break down tissue (muscle) to meet its daily protein needs. Our bodies constantly assemble, break down and use proteins (in the form of amino acids, the building blocks of protein). In fact there are literally thousands of different protein combinations used by the body, and each one has a specific function determined by its combination (or amino acid sequence).

I can think back to the 80's and early 90's, and the advice then was to take 3-4 amino acid tablets, and 3-4 liver tablets anywhere from once every hour to once every three hours. Back then, the recommended intake for bodybuilders was much less than what has currently been recommended (1 gram per 2.2 lbs. of body weight), so it's harder now to meet protein needs because the current suggestion is 1 to 1.5 grams per lb. of body weight, at least.

PROTEIN CALCULATOR

So protein timing/intake becomes critical. Besides taking in high quality protein from food (lean beef, chicken, turkey, fish, eggs), the best way to keep your protein intake at the proper levels are through the use of protein shakes. Whey proteinremains number one, because of its high quality, but milk based proteins are making a comeback, largely because of there longer lasting effects in the body: whey is typically touted as a fast digesting protein, milk as a slow digesting protein.

The other part of getting the most out of your protein intake and thereby maintaining a positive nitrogen balance is carb and fat intake; both are needed in reasonable amounts to insure protein synthesis.

Reasonable amounts of carbs are dependant on goals, for fat loss, stay closer to 80-100 grams a day. For mass, think about 2 grams per lb of body weight. As to fat, I'd stay under 50 grams a day.

CARB CALCULATOR

Hormonal Manipulation

Hormones are anything that is produced by one organ, carried by the bloodstream to a second, or target organ, and that affects the second organ's function. There are two major classes of hormones: protein hormones and steroid hormones.

Protein hormones are made up of long chains of amino acids and include the following hormones: insulin, glucagon, IGF, all pituitary hormones.
Steroid hormones are derived from cholesterol. They diffuse freely into all cells. However, their "target" cells contain cytoplasmic and/or nuclear proteins that serve as receptors of the hormone. Steroid hormones include testosterone and cortisol.

Hormone Regulation

The levels of hormones circulating in the blood are tightly controlled by three homeostatic mechanisms:

When one hormone stimulates the production of a second, the second suppresses the production of the first.
Antagonistic pairs of hormones.
Hormone secretion is increased (or decreased) by the same substance whose level is decreased (or increased) by the hormone.

Hormone Transport

Although a few hormones circulating simply dissolved in the blood, most are carried in the blood bound to plasma proteins. For example, all the steroid hormones, being highly hydrophobic, are transported bound to plasma proteins.

The main anabolic hormones in the body are:

Testosterone:

This a steroid hormone isolated from the testes. It is produced by the interstitial cells of Leydig (simply, cells in the testes, named after Franz von Leydig, who discovered them). Testosterone performs the following actions in the body: accelerates growth in tissues upon which it acts and stimulates blood flow.

It stimulates and promotes the growth of secondary sexual characteristics. It's essential for normal growth of the male accessory sex organs, deepens the male voice, and promotes muscular development in men.

Growth Hormone:

Human growth hormone (also called somatotropin) is a protein of 191 amino acids. The GH-secreting cells are stimulated to synthesize and release GH by the intermittent arrival of growth hormone releasing hormone (GHRH) from the hypothalamus. GH promotes muscle growth and fat loss, it also promotes growth by binding to receptors on the surface of liver cells - this stimulates them to release insulin-like growth factor-1 (IGF-1; also known as somatomedin).

This is a protein hormone similar in structure to insulin. It has anabolic effects: Its primary action is mediated by binding to specific IGF receptors present on many cell types in many tissues. The signal is transduced by intracellular events. The effect is the promotion of cell growth and multiplication.

Almost every cell in the human body is effected by IGF-1, especially cells in muscle, cartilage, bone, liver, kidney, nerves, skin, and lungs. In addition to the insulin-like effects, IGF-1 can also regulate cell growth and development, especially in nerve cells, as well as cellular DNA synthesis.

Insulin:

A hormone secreted by the beta cells of the islets of Langerhans of the pancreas. What's the beta cells of the islets of Langerhans? Paul Langerhans was a German pathologist in the 1800's. Islets of Langerhans are clusters of cells in the pancreas, islet means they are detached from surrounding tissues like an island, or, characterized by a difference in structure. Going back to the islets of Langerhans, there are three types of cell clusters: alpha, beta and delta. The beta cells are in greatest abundance and produce insulin.

Insulin effects many organs. It stimulates skeletal muscle fibers to take up glucose and convert it into glycogen; take up amino acids from the blood and convert them into protein. It acts on liver cells stimulating them to take up glucose from the blood and convert it into glycogen while inhibiting production of the enzymes involved in breaking glycogen back down ("glycogenolysis") and inhibiting "gluconeogenesis"; that is, the conversion of fats and proteins into glucose. It acts on fat (adipose) cells to stimulate the uptake of glucose and the synthesis of fat. It also acts on cells in the hypothalamus.

In each case, insulin triggers these effects by binding to the insulin receptor—a transmembrane protein embedded in the plasma membrane of the responding cells.

Affects On The Bodybuilder

How does all of this affect the bodybuilder? As many of you know, understanding hormones could take several books and is in fact a field of scientific study. But by having a basic understanding of the main anabolic hormones, realizing the impact they have on muscle growth and by naturally stimulating the production of these anabolic hormones, greater gains can be achieved.

1. Natural Testosterone Production:

The body's natural production of testosterone can be increased through hard work on the big, compound movements, such as the squat, deadlift andpower clean. Also, the bigger the muscle, the more testosterone is released in response to the exercise. What's bigger than the legs and back, which these exercises primarily target?

These exercises should be the cornerstones of your routine. Think 5-6 sets of each, heavyweight reps in the 6-10 range. Diet also effects this hormone. Eating a reasonable amount of carbs (no super low carb diet) and some cholesterol is important to maximize release.

There are several good test boosting supplements on the market, two that come to mind are:

These are better suited to the older bodybuilder, since natural levels decline as you age - get used to it, everything declines as you age - but young guys can benefit as well.

2. Growth Hormone Production:

Research shows that when GH is secreted along with testosterone, it magnifies the effect of the testosterone. Research also shows that there is a direct connection between the muscle burn of lactic acid buildup and GH release. What better way to get the burn than through some form of extended sets, like drop sets for example.

Of course, there are numerous ways to extend a set, but the idea is to train to or past failure on at least some sets. For me, doing one heavy set, after warm-ups, of say, squats, and then going right into a drop set, dropping the weight 3-4 times, until I can barely lift an empty bar, is the ultimate intensity set.

Another good idea I like is the classic 20 rep squat routine, except I like to use a fairly heavy weight. Still another is to use rest pause, great for those without training partners. Similar to drop sets, this is a great way to extend a set. In fact, as far as hormonal manipulation is concerned, taking a basic exercise done with a heavy weight and a intensity technique like drop sets or rest pause sets offers the best of both worlds - testosterone release and GH release.

3. Insulin Production:

Insulin being a hormone primarily tied into blood glucose levels, can cause our body to store fat if you have constant spikes all day - that's why watching your simple carb intake is a good idea as eating to many simple carbs in the absence of complex carbs and/or protein causes insulin surges.

It also causes amino acids and creatine to be stored - this promotes protein synthesis. To get the anabolic actions with out the fat storage, you want to cause an insulin spike at two key times of the day - first thing in the morning when you first wake up and after your work out.

You do this by drinking a mixture of simple carbs and protein, about 40 grams protein to 40-60 grams carbs.

You want to get nutrients in the bloodstream as fast as possible after your workout and take advantage of the anabolic actions of insulin at the most critical time; this also starts the recovery and growth process. But in the morning, you are also at a critical time as far as nutrient needs are concerned because you have just come off a short fast while you slept and research shows this creates an anabolic window - take advantage of this by triggering an insulin spike.

By keeping all of your other meals high in protein and mixed with complex carbs, you can keep insulin spikes under control during the rest of the day.

One other key is to limit training time to 1 -11/2 hours, any longer and the body will release catabolic hormones, such as cortisol, that can have very destructive, for the bodybuilder, effects.

Recovery

I have often talked about how important recovery is to the growth process. You don't grow by training 6 or 7 days a week using Ronnie Coleman's pre-contest routine, you grow by using a routine compatible with your experience level and by taking enough time between workouts to recover and let growth take place.

How much time? Typically, 5 days of rest before training the same body part again is a good rule of thumb, although for "chemically enhanced" bodybuilders, as little as 2 days may be all that's required, since steroids dramatically enhance the body's recovery ability. Along with this is the fact that individual recovery is based on individual circumstances - age, schedule - both personal and work, type of job, training experience.

An older man with a heavy work schedule and/or personal schedule will not recover as fast as an 18 year old with a light schedule and lots of free time. One of the most misunderstood aspects of training is the fact that you grow in-between workouts when you are recovering, not because of how many workouts you do.

I've said that before, but it bears repeating. Read that sentence about five times because in the 25 years I've been in bodybuilding, I still see far too many people that do not understand the concept of recovery, who think the more you train the faster you grow.

When Should You Train:

How recovered you are should determine when you should train. Different muscles recover at different rates than others, and any time you train two or more days in a row, you may be "resting" certain muscles while you train others but you are taxing your entire system, putting a drain on total recovery.

There are two ways to tell if you have recovered - if the body part you last trained is still sore on your next scheduled training day for that body part, you have not recovered. Rest one more day or until that body part is no longer sore. If you are unusually tired in the morning on any scheduled training day, and you haven't changed anything in your approach, you're probably entering an overtrained state - you aren't allowing enough time for recovery.

Take off a few days and you'll come back to the gym refreshed with more energy to train. Learn to tailor your workouts to your recovery ability for maximum gains.

Muscle Building Supplementation- What and When

2009-03-06T07:12:00.000-08:00

Maximize your muscle-building goals with this detailed and solid supplement program. Both beginner and advanced can gain an edge in their quest for more muscle... Learn what to take and when to build great mass!

You squat, you bench, you curl your way to a better body each and every day you set foot in the gym. Your goals are set, you drive up more weight for more reps.

You are a disciplined hard worker who accepts nothing less than the best from your workouts and nutrition strategies. Sets and reps are counted and documented as well as grams of protein and carbs.

Unfortunately you sometimes find that your gains have slowed or stopped or perhaps even regressed! You need that extra boost. You need a good supplementstrategy to get you on the road to gains once again. But how much and when do you take them?

Click Image To Enlarge.
You Need A Good Supplement Strategy
To Get You On The Road To Gains.

This guide will lay the foundation for a solid supplement program; one that is detailed and tactfully assembled for maximum benefit. It will be perfectly timed for the greatest results and even spelled out for the beginner to the advanced bodybuilder. So if it is mass that you seek, grow on this!

First let us list and describe the supplements used in this schedule. A thorough explanation is a must regarding timing and dosages. As with all workout and supplement programs, please consult your doctor before beginning.

Whey Protein:

Protein powders in general are great for when you have no time to fix a meal or need extra protein without downing another chicken breast or steak. Whey is a convenient way to feed the muscle and boost gains especially when you need it most.

Regarding timing and dose whey is most effective when taken as follows (note: most dosages in this article will be for a bodybuilder weighing around 200 pounds):

20 Grams Upon Waking In The Morning:

Now, you want the protein to get in rather quickly so no complexcarbs or fats, just protein, some simple carbs and a few other things (which we will get to in a moment). Your body will thank you for the surge of amino acids!

20 Grams Pre-Workout:

It is time to get the levels of aminos in the bloodstream up once again. Taking whey prior to your workout will ensure that your muscles will have a steady stream of protein during your workout so that it can actually begin the rebuilding process early.

40 Grams Post-Workout:

This is prime-time to get a quickly digested protein in the body along with about twice the simple carbs (80 grams). No later than 30 minutes after a workout down this cocktail along with a few other ingredients to boost insulin levels which will stimulate protein synthesis by driving glucose and amino acids into the muscle.

View Whey Protein Products Sorted By Top Seller Here.

Creatine:

3-5 Grams Pre-Workout:

Taken with a moderate amount of complex carbs and 20 grams ofwhey protein taking creatine at this time will guarantee your levels are filled up.

3-5 Grams Post-Workout:

Within 30 minutes after training combine creatine with 40grams of whey protein and 80 grams of simple carbs to get a potent growth producing shake. After training your muscles are screaming for nutrients so why not give it to them? The insulin response from the simple carbs will also shuttle that creatine right into the muscle.

View Creatine Monohydrate Products Sorted By Top Seller Here.

Casein Protein:

20 Grams Post-Workout:

Take in 20 grams of casein along with your other post-workout supplements. Whey is used to get instant nourishment to the muscles while casein is taken for when the whey is digested and the muscles still need aminos for recovery. This will also help you stay satiated until you eat your post-workout meal.

20 Grams In The Middle Of The Night:

Ingesting a shake at around three or four hours after going to bed will guarantee your quest for mass is still on track. Now, you may have to set your alarm, but hey, it is all for a good cause.

Glutamine:

It can also help delay fatigue during a workout so you can turn up the intensity for a longer period of time. The digestive system requires so much glutamine to function that it will take it from muscle tissue so supplementing is a no brainer.

7-10 Grams Upon Waking In The Morning:

This will be taken with your small whey shake mentioned above. Again, this will be absorbed quickly to help get your body out of a catabolic state it may have slipped into overnight.

7-10 Grams Pre-Workout:

This will help you workout longer and keep up your intensity.

7-10 Grams Post-Workout:

Again, taking glutamine after a workout will help with glycogen uptake to quickly start the recovery process and get you in that anabolic state.

7-10 Grams 30 To 60 Minutes Before Sleep:

This is another great opportunity to protect your hard earned muscle right before you go to bed. This taken with the small casein shake will help fend off the nightmare of catabolism.

Click Image To Enlarge.
Take Glutaine Right Before Bed
To Protect Your Hard Earned Muscle.

Branched-Chain Amino Acids:

5-10 Grams Upon Waking In The Morning:

BCAAs first thing in the morning is just another weapon in your arsenal to ward off the catabolic effects of fasting most of the night. Your body can readily utilize BCAAs as fuel while whey andglutamine quickly get to muscle tissue.

5-10 Grams Pre-Workout:

Again, taking BCAAs before a workout can fuel the body with energy so you can spare muscle tissue and it will also keep you in an anabolic state for growth.

5-10 Grams Post-Workout:

This will enhance protein synthesis for greater muscle growth.

Arginine:

2-3 Grams Upon Waking In The Morning:

At this time arginine will dilate blood vessels to shuttle in the nutrients of other supplements.

2-3 Grams Pre-Workout:

This will enhance the natural increase of growth hormone before a workout.

2-3 Grams 30-60 Minutes Before Sleep:

This is another time to take advantage of the burst of growth hormone as arginine will only enhance this effect.

Tribulus Terrestris:

250-500 Mg Pre-Workout:

Get that extra surge of testosterone before heading to the gym.

ZMA:

30-60 Minutes Before Sleep:

30 mg of zinc, 450 mg of magnesium, and 11 mg of B6.

Antioxidants:

500 Mg Of Vitamin C At Your Post-Workout Whole Meal:

Vitamin C will support normal joint health and immune function.

200-400 UI Of Vitamin E At Your Post-Workout Whole Meal:

Vitamin E supports muscle cell recovery. This antioxidant is also important for skin, nail and hair health.

The Schedule For Growth

Upon Waking In The Morning

20 g whey protein
2-3 g arginine
7-10 g glutamine
5-10 g BCAAs

Mid-Day Whey

20 g Casein
20 g Protein Shake

Pre-Workout

20 g whey protein
2-3 g arginine
7-10 g glutamine
3-5 g creatine
5-10 g BCAAs
250-500 mg Tribulus Terrestris

Post-Workout

40-80 g simple carbs
20 g whey protein
20 g casein protein
7-10 g glutamine
3-5 g creatine
5-10 g BCAAs

Dinner

500 mg vitamin C
200-400 IU vitamin E

30-60 Minutes Before Sleep

20 g casein protein
2-3 g arginine
7-10 g glutamine
ZMA (30 mg zinc, 450 mg magnesium, 11 mg B6)

Middle Of The Night

20-30 g casein protein

Adding Mass in the Off-Season

2009-02-04T01:39:00.000-08:00

This installment will discuss the role and importance of protein supplementation in high-intensity training bodybuilders.

Introduction

Ever since the dawn of time human beings have been fascinated by the human form. This fascination has been reflected in the works of Michelangelo and the insightful and wise speculation of the Greek philosophers. But humanities fascination with the human form did not end with the poets; it continues to the modern day.

The human form is glorified in the media, in comic books, and in the minds of millions. In an attempt to look as they desire, scores of people go on and off diets and spend billions of dollars on the latest scams. What they do not realize is the utter futility of their efforts. Why is this so?

Quite simply, they don't understand the fundamentals of the human body. The great Mike Mentzer once commented that there are universal laws that apply to people everywhere and with respect to physical fitness and the human form, this holds true. When creating the statue of King David, the great artist Michelangelo remarked that the statute was already inside of the clay, that his only job was to remove the excess so that the masterpiece within may be revealed. This is your job as well.

Your physique already exists. Your outer body is a reflection of the complete and perfect being that you are. Your body is a reflection of the divine presence within you. As a result, every quality, skill and idea you will ever need is inside of you right now. All you have to do is look within for the inspiration to succeed. If you do this and you apply certain principles, you will take your physique to new levels.

In this segment of a three part series, we will discuss the role of protein and its effects on the human body. I challenge you to consider the information contained in this article and ask yourself how it may apply to you and how you may use it in your own exercise regime to achieve positive results.

"> Protein:

In my view, protein is not the end all and be all of building muscle as some would proclaim, but it is one of the essential keys that will determine muscular growth. If protein alone were the greatest thing to hit bodybuilding since Larry Scott, Arnold Schwarznegger and Ronnie Coleman, every wanna-be who ate only canned tuna and chicken would be sporting 22-inch guns. This is simply not the case.

In muscle magazines today, there is heavy emphasis on the latest protein powder or bar. One company in particular employs the services of a massive bodybuilder with 27-inch arms to promote their product. According to the ads, "such-and-such" product has the tech-nology (hint!) that has helped this person "achieve...whopping 27 inch guns!" In reality, this individual, who shall remain nameless, probably knows more about psuedo-pharmacology than bodybuilding. His distended belly at a competition, brought about by excessive misuse of growth hormone (HGH), is proof positive of this claim.

With society's increasing reliance on more things in pill form, little attention has been paid to the effects of natural foods on building a quality physique. Little mention is made of Steve Reeves, Reg Park, Mike Mentzer, Arnold Schwarznegger or others who have built classic physiques without the help of the modern miracle powders or pills. Having said that, it is worthwhile to examine the different types of protein, and which type or types are most conducive to muscle growth for the bodybuilder.

The Four Types Of Protein

Whey
Egg
Caseinate
Soy

Starting with the most obvious, whey, certainly everyone, beginner or otherwise is familiar with the protein in a can concept. Health food stores are dimes a dozen, and any that you pass will no doubt have the huge five-pound buckets of whey sitting on the floor, or in the corner collecting dust. But what is whey protein?

Whey protein is the most biologically active protein available to the bodybuilder. Itsamino-acid profile is the most complete, and for years it was believed to be the best for muscle growth. It is the most popular form of protein, and people spend billions of dollars on products every year to get it. It is a by-product of cheese manufacture, but is also found in dairy products. The advantages of whey are that it is excellent for muscle growth and recovery.

The disadvantages of whey are that the liver may oxidize it rapidly after intense exercise. As a result, it may not reach its intended destination within the body, mainly muscles. So what does that mean? Simply, if the protein does not reach the muscle, muscular repair cannot take place.

In order to reach the muscles, about 30-50 grams of whey must be consumed immediately after training, so that even if the liver oxidizes some for energy, the remainder will reach the muscles and do its job.

A cautionary note to any athlete who wishes to buy whey in buckets is this: you get what you pay for. Quite simply, if a company is selling 2lbs of whey for $29.00 and is selling 5lbs for only $31.00, does it make sense that you can get two times the amount of the same product for only two dollars more? Put another way, if you were buying a car priced at $40,000 USD would it make sense for the dealership to give you a "deal" by throwing in the second car for only $2000 more? Obviously not, and I have yet to find any dealership still in business who does this.

Many supplement companies, when selling protein, will make big buckets and sell them to deceive the bodybuilder into believing that he or she is getting a "deal." They will skimp out on the manufacturing process so that they can sell the big 5lb buckets for the same price as a 2lb bucket. The only reason why these big buckets are still on the floor of the stores is because other bodybuilders know and understand this scam. The only parties in this case that are getting deals are the supplement companies.

While 5lb buckets of whey can be a good deal for the bodybuilder on a budget, don't get scammed into thinking your getting twice the product for the same price. It doesn't work that way. If you are going to buy whey protein in buckets, spend a little more and get a quality 2lb can. Your physique will thank you.

Egg Protein - the timeless classic. Egg is also an excellent source of protein and is found in, well, eggs. Until the introduction of whey, egg protein was known as "the gold standard." In short, it was the benchmark by which all other proteins were measured. Consequently, it was given a BV of 100 - a perfect score.

Egg protein is found in egg whites, as well as in the yolks. Many people choose to separate the whites from the yokes, but I never do this when bulking up. The biological value of the egg is decreased when the yolk is not consumed, as the yolk contains essential amino acids.

A recent study showed that in terms of athletic performance and muscle gains, there is little difference between egg and whey. ¹ For the bodybuilder on a budget looking to bulk-up, egg protein presents a wonderful opportunity to consume high-quality protein at a fraction of the cost of the more expensive, flavored whey products. Realistically, with most protein powders you pay for the taste of the protein, not its effects in the body.

In my personal situation, in terms of results I have noticed no substantial difference between whey and egg, which would support the previously cited study.

History tells us that the reality is this: Dave Draper, Steve Reeves, Larry Scott, Arnold Schwarznegger and others built world-class physiques by including egg protein in their nutrition plans. Therefore, it is totally unnecessary and may be a waste of hard earned money for a bodybuilder in the bulking up phase to buy into the propaganda that the latest "cutting edge" whey delivery system will allow them to make substantial muscular gains over their egg using counterparts. Egg was established as the "gold standard" for a reason, and if you are looking to build a quality physique while on a budget, egg protein is the way to go.

Caesinate is milk protein. It is widely known that milk in the early years of life is responsible for muscular growth. It is for this reason that infants are fed milk - maternal, condensed, or bovine.

For the bodybuilder in the bulking up phase, regardless of metabolism, homogenized milk is the best way to go for putting on size. Many opponents of this tried and true method have argued "homo will make you fat." In my experience it is wise to dismiss these peoples assertions, as if you are training hard and smart, becoming fat will be next to impossible. What's more, the people who are constantly ranting and raving about the evils of the f word - fat - are the smaller members of the bodybuilding community who get little or no results for their endless hours of over-training and thousands of dollars spent on the latest fad bodybuilding supplements.

The reality is that homogenized (3.5%) milk, while containing the same amount of protein as its 1% counterpart, also contains more growth factors. Naturally, this presents the bodybuilder with an opportunity to add muscular size easily.

In my personal situation, I was raised on homogenized milk from birth until I was 14 years of age. When I was born I weighed a mere 5-pound 4oz, and when I was 12 months old I weighed 26lbs. At 8 months old I was drinking 33 quarts of homogenized milk per week plus three servings of baby food daily, and pabulum at bedtime.

As a result, I wore toddlers' diapers when I was five months old. Not only was I a healthy baby, but also the doctors raved about the level of my excellent health and strength. Everyone accused my mother of feeding me the furniture! Truth be known, I probably would have eaten that too, given the chance!

Many who would argue that size is determined by inherited genetics would be hard pressed to assert their theory in my situation. My father is approximately 5'6 and weighs 130lbs. My mother is 5'5 and weighs 115lbs. Nevertheless, when I was 14 years of age I was 6'1 and weighed 186lbs. Most of this weight was muscle. I am 20 years of age, 6'1 and 260lbs off-season at the time of this writing, with 18 1/8 inch arms, and will be growing for another five years. I still drink homogenized milk when bulking up.

For the bodybuilder it's important to understand that unlike whey protein, Caesinate is not oxidized quickly in the blood stream. Simply put, this means that the Caesinate is time-released and thus maintains an even level of protein within the body for longer periods of time. For recovering muscles a continuous stream of bio-available protein is vitally important.

The point of the above example is clear: if you want to grow, toss aside the advice of these so-called "personal trainers", "master trainers", "elite trainers", gurus, and self-appointed know-it-alls and drink homogenized milk. Coupled with a sound eating plan, homogenized milk in the off-season will work wonders for your physique in the form of weight gain and added muscle. For the bodybuilder, then, Caesinate and whey found in milk are worthwhile endeavors in the quest to "get big."

Soy protein, while suitable for menopausal women, is not recommended for bodybuilding purposes. Granted soy does have isoflavones that reduce blood cholesterol ² and may reduce breast and prostate cell growth, but it also contains phytoestrogens that may mimic estrogen. For a bodybuilder this is not good news. Estrogen is the opposite of testosterone and as a result may contribute to the development of gynocomastia - known in bodybuilding circles as "bitch-tits." ³

So, unless recommended by your physician, for bodybuilding purposes, I recommend against using soy if other protein sources are available. However, for vegetarian bodybuilders soy is an alternative protein source that compliments their chosen lifestyle. As mentioned earlier, the BV value (biological value) of a protein goes a long way to determine its effect on the body. Below is a chart of proteins, listed from best to worst for bodybuilders.

Protein Source	BV
Whey Protein concentrate	104
Egg White	88
Casein (milk)	77

Obviously whey is superior, but if you have a diet that is rich in protein, in terms of results, whether you eat egg or whey, little difference in strength or muscular gains will be noticed. ⁴ Protein, regardless of the source, contains 4 calories per gram. Now that we have discussed the different types of protein, we will talk about exactly how to use protein as a tool for gaining muscle.

Often times, many bodybuilders are unsure exactly how much protein they ought to be ingesting per day. The answer to this is simple, yet not.

The ingestion of protein in the pursuit of muscle building comes down to quantity, quality and timing. First, we shall deal with the issue of how much protein a bodybuilder should ingest. Quite simply, a bodybuilder should ingest protein according to his or her bodyweight. The calculation will appear as follows:

Bodyweight x 1 = X gms protein / daily

If, for example, we were to use my case, the calculation would appear as follows:

260lbs x 1 = 260 gm Protein / daily

Click Here To Calculate How Much Protein You Should Consume!

Therefore, I require 260 grams of protein per day minimum to promote muscle growth. But it is not enough to just eat 260 grams of protein per day. We not only have to provide the body with the proper amount of protein, which can be determined by following the calculation above, but we now must figure out when and how often.

The body requires a steady stream of protein throughout the day to continue the muscle building repair process. As should be obvious, muscle is not built while lifting weights. It is built during the repair process, after the workout is complete. When we workout, we inflict micro-muscular tears upon the muscle fibers, and only when we rest and eat properly can the muscle be repaired. Obviously, then, in order to ensure continual muscle building throughout the day we must provide the body with a steady stream of protein.

Dividing the day into segments can best do this. The general rule is to eat every two hours. Again, in my case I require 260 grams of protein per day. Naturally it would be impossible and improper to intake this copious amount of protein in one sitting. Therefore, if I were to eat every 2 hours, and if I were awake for 14 hours, I would eat 7 times daily. Thus, my protein content for each meal would be:

260 gm protein / day
7 meals /day

= 37.14 gm / meal

Getting 37 grams of protein per meal is relatively easy (I usually strive for about 60 per meal, or 420gms daily). The amount and timing of protein consumption is important but so too is variety. The body has a remarkable ability to adapt (in the quest to achieve homeostasis), and this also applies to the foods we ingest.

As mentioned earlier when talking about egg, Caesinate and whey, different proteins are metabolized at different rates. Therefore, while using whey after a workout is good [as it gets the amino acids into the blood quickly], a bodybuilder should strive to get the majority of his or her protein from Caesinate and egg, as this will ensure that protein is time released in the body, thus ensuring a steady stream of protein and amino acids throughout the day, for hungry muscles.

The Best Bodybuilding Protein Sources

Food (100 gms)	Protein (gms)
Turkey Breast	42
Chicken Breast	39
Steak (Beef)	34
Tuna (flaked, in water)	30
Ground Beef	24
Egg (whole)	7.2
Egg (white)	3.5

Notice that all of the foods listed are from whole foods, not powdered supplements. Appropriately, then, professional bodybuilders get most of their protein from many, if not all, of the whole foods listed above. Supplements only supplement their diet; they do not constitute it entirely.

If you wish to build a quality physique and you want to "get big" or add size in a short period of time, select your protein sources from the above list, and be sure to do so while keeping the variety principal in mind.

You Tubes- Supplementation

2009-01-24T22:38:00.000-08:00

The Best Supplements

2009-01-24T22:31:00.000-08:00

Even the greatest of prohormones will not create the type of gains that a steroid cycle can result in. But none the less there are those that are worthy of mention.

Okay, you've heard it all before but I'm still going to have my say on the bestsupplements. Everyone has their favorites and I'm no exception.

But I think that many get carried away and take excessive amounts in the hopes that they will somehow reach a saturation level which will catepult them into steroid-like growth. Let me settle this, there is no such realm!

Even the greatest of prohormones (or pro-steroids for those of you who love Biotestproducts) will not create the type of gains that a steroid cycle can result in. But none the less there are those that are worthy of mention.

For The Record

For the record, I would like to state that you must get your training and diet in order before you attempt the use of any supplements. If a routine is not working for you now it will not work for you when you use supplement "X". It's that simple.

Supplements serve only one purpose and that is to give the body any nutrients that it may be missing thus correcting any weak link in the biochemical chain. No supplement or combination of supplements is going to fix a bad diet and/or bad training routine.

With that said, let's get to the good stuff. The following are listed in order of importance. If you can't afford them all start at the top of the list with the most basic and add in as you can or just for a trial.

The Good Stuff

I know you think I'm crazy for listing water as the main supplement. First, however, ask yourself what is more important to muscle mass than water. It comprises up to 73% of the mass of muscle tissue! It is what muscle is primarily made of so drink lots of it.

This is one of the reasons why liquid supplements (i.e. protein drinks) are so useful. They flood your muscles with the two prime components: protein and water. Don't neglect fluids in your diet or you will rob yourself of some major muscle building potential. Go for at least 10 cups of pure water per day plus all other fluids.

WATER INTAKE CALCULATOR

Since I already spoke a little about these in the previous paragraph it makes sense to include them next. These supplements can be an inexpensive and convenient way to add calories and protein to your diet. What could possibly be simpler than mixing up a powder in a little milk or water and then drinking it?

To Find Your Optimum Protein Powder, Click Here.

It takes all of 2 minutes and can provide potentially all of the nutrients of a solid meal. In some cases, like "hardgainers", there is a problem with consuming enough solid food to support muscle growth. For such people (I was one of them) these can be of great value.

A weight gainer like N-Large 2 by Prolab (my personal favorite) can be a source of up to 600 calories in one single serving. Two of these per day and you have enough extra calories to put mass on a total skeleton!

For those who don't really have trouble putting on weight but may need a little extra protein for gaining muscle mass there are the protein powders. The most popular form today is Whey protein. Whey protein comes from milk, or more specifically milk whey.

It is comprised of reasonably short chains of amino acids making it very quick to digest and get absorbed. It also seems to have a close to ideal ratio of amino acids to support muscle growth. Whey protein products also tend to taste quite a bit better than most other forms.

There are many other protein powders on the market like soy (especially cheap for those on a budget!), egg, milk and combination products. Each has its own set of advantages and disadvantages. Soy protein, for example, is very cheap and is an all vegetable product, great for the vegetarians out there.

It is a complete protein and has very little taste which means it can be mixed with just about anything. In addition, it comes with a host of health benefits that no other protein can match.

But, it is somewhat lacking in its profile of essential amino acids making it somewhat limited in its use as a sole source of protein. If you decide to go with soy, I recommend that you use it in combination with whole food at each serving or combine it with another protein product.

For many years, egg protein was considered the best source. It is still the best natural source. It has a complete protein profile and is easily digested and absorbed. For the most part though, egg protein powders are fairly expensive and tend to taste pretty awful.

Why bother, then, when whey protein powders are reasonably priced and taste much better? The other option of eating a lot of eggs is a reasonable one but, believe me, you'll soon learn to dislike eggs if you begin eating a couple of dozen a day! Not to mention the fat contained in them.

Milk has been used by generations of bodybuilders to gain mass. It is probably still the most convenient and easy to use "supplement" available. It contains complete protein which is slowly digested and absorbed over several hours. This makes it ideal for day to day protein consumption between meals as you get a steady feed of amino acids into the blood over the course of the day.

The added benefit here is that even when you don't have time to mix a shake or eat a meal you could always grab a liter of milk at the nearest corner store and make a snack out of it. A liter of milk contains 32 grams of protein, and 48 grams of carbohydrate and depending on you goals the fat can be controlled by buying different levels from skimmed (0.1%) to whole (3.3%).

It's also even available in a powdered milk protein form, but my question would be why bother? Milk is convenient, cheap and available. Don't mess with a good thing.

Still, the protein of choice is whey. There are so many available. My choice of pure protein powder would be HDT's 5+1 Whey. It's inexpensive and tastes great. If you can't really afford to use whey protein all of the time use it after you workouts to help get some protein into your system immediately. Whey's fast digestion allows the amino acids to get into the blood within about 30 minutes to 1 hour. This is ideal for post workout recovery.

To View Top-Selling Whey Protein Products, Click Here.

A general multivitamin/multi mineral supplement is more of an insurance policy than anything else. You may not need one but it certainly can't hurt. Because of some bodybuilder's very restricted diets and repetitive consumption of the same foods they are at particular risk of developing deficiencies. So get one and take it. End of story.

The big one. This is by far the most popular supplement on the market right now. And for good reason. Creatine works! No need to get fancy. Just plain Creatine Monohydrate is fine. Creatine is a carrier molecule for phosphate. The creatine monohydrate supplement that you take is converted to creatine phosphate in the muscles.

When your muscles contract they use the energy from the breakdown of Adenosine Triphosphate (ATP) to do work leaving a less energetic compound Adenosine Diphosphate (ADP). Under anaerobic conditions (weight training) this ATP must then be regenerated from the resulting ADP in order to be reused for energy again.


	What Is ATP? Otherwise known as Adenosine TriPhosphate, ATP is critical to the release of energy. ATP is an adenosine-derived nucleotide that supplies large amounts of energy to cells for various biochemical processes, including muscle contraction and sugar metabolism, through its hydrolysis to ADP.

This is done by taking a phosphate from creatine phosphate and attaching it to the ADP molecule to reform ATP, thus making the molecule useable again. If Creatine is consumed in supplement form more of the Creatine phosphate can be stored and made available thus allowing anaerobic work to be carried out for a longer period of time. The result... you can train harder, longer, and make better gains!

But the story gets even better. When your muscles store creatine, more water is also stored in the muscles in order to maintain homeostasis. This causes the muscles to appear more full and can allow for the gain of up to 10 lbs of lean mass in a matter of about a week!

Initially, this mass gain is almost entirely water but if creatine supplementation is continued the body begins to respond to the equilibrium shift by building more muscle. Thus solidifying the gain. Users will tend to lose some of the weight gain at the end of a creatine cycle but an average muscle mass gain of 2-5 pounds is very common, especially among first time users.

There's lots of info about creatine available onBodybuilding.com and on the supplements labels so I won't go into that here. Sufficed to say that creatine is definitely a must-have supplement if you want to maximize your gains in the gym.

If you can afford it, this is a great supplement. Glutamine is the primary amino acid found in muscle tissue. For many athletes, heavy training can deplete its availability because of the constant state of muscle repair. For this reason, supplemental glutamine can drastically decrease recuperation time meaning you can get back to the gym sooner and make better gains as a result.

Glutamine has been added to intravenous solutions for many years for post surgical patients for this very reason. It lessons healing time. Don't take this as a go ahead to follow Arnold's routines though! Even with such help most people take much longer to recuperate from training than they think. Be smart and listen to your body. It tells you everything you need to know.

Another one of the great effects of glutamine is that it works well with creatine by increasing the volumizing effect. By doing this you can increase the growth potential of both compounds. For best results take creatine and glutamine in the same cycle. They are a winning combination.

To View Top-Selling Creatine+Glutamine Products, Click Here.

This one is very controversial but I have had great results with it. At the very least it appears to increase my levels of aggression in the gym. It also doesn't hurt that it really increases sex drive - an added benefit!

The best products are those that combine Tribulus with other products like ZMA, vitamin B-6, and Avena Sativa. The added products seem to increase its effectiveness and the duration of its action.

Biotest produces and excellent product called Tribex Tabs which I highly recommend. The claim to fame for this product is that it somehow increases the levels of luteinizing hormone (LH) in the blood. LH is the hormone responsible for controlling the release of testosterone.

Whether or not increasing LH levels artificially actually increases testosteronerelease is still debatable not to mention the fact that there really isn't any proof that increased natural testosterone has anything to do with muscle mass gains.

None the less, as I have said, I think it works pretty well. If you can't afford it don't worry about it. It certainly isn't an essential supplement.

Supplemental Creatine

2009-01-21T09:08:00.000-08:00

A very in depth look at creatine and information you need to know if you are looking to use supplements to help get yourself into shape. Author L. Rea covers all the bases from chemical breakdown to affects on your body...

SUPPLEMENTAL CREATINE
(Methylgluanido-Acetic Acid)

Creatine is a nitrogenic compound naturally manufactured in the liver from the three amino acids Methionine, Arginine, and Glycine and is transported to the muscles via the circulatory system. Creatine is transformed into phosphocreatine and is stored in the muscle. (Also called Creatine Phosphate or CP)

The conversion of Creatine to C.P. is aided by the enzyme Creatine Kinase (CK) in bonding the Creatine to a high energy phosphate group. Once C.P. is stored in a cell, it remains until it is used as a high energy source called Adenosine Triphosphate (ATP). Normally the body produces about 1-2 grams of Creatine daily, and of course, metabolizes about 2 grams daily also.

The average person stores over 100 grams of Creatine in muscle tissue and in the liver. When C.P. is utilized in natural ATP regeneration, one of the by-products is called Creatinine which is then removed by the kidneys and eliminated in urine.

Since Creatinine levels are checked as an indicator of proper kidney function (and as a stress indicator for the heart) one might assume supplemental Creatine would place undue stress on the kidneys. This just is not the case. In fact, a 5 year study showed no negative side effects from continuous Creatine supplementation.

Pretty cool, huh? Creatine is also absorbed from animal and fish protein. In fact, I pound of red meat contains about 2 grams.

Loading Phase

Loading phases (contrary to the belief of some half-experts) are very important to bodybuilders and strength athletes when using most supplemental creatine products. The goal is to raise muscle creatine concentrations to a supraphysiological level as quickly as possible.

If the creatine product is simply ingested at a daily so-called maintenance dosage the result will be an action/reaction type response in which the body down-regulates CP storage enzyme secretion thus limiting the actual possible muscle cell CP hyper-concentration (total muscle cell CP content).

Since ATP is the basis of all growth, and CP is the basis of ATP regeneration, does the elimination of a loading-phase seem maximum progress goal oriented?

This increases nitrogen retention and creates an osmotic effect within muscle cells. You have often read about cell volumization in every creatine ad. If a bodybuilder is using creatine stores as fast as they come in, how can a supraphysiological (above normal concentration) saturation exist? Duh! Load first.

Osmotic Effect

All AAS increase nitrogen retention and testosterone tends to notably create an even greater osmotic effect. Both facets increase protein synthesis and strength. Nitrogen retention is anabolic simply because amino acids are not exiting muscle cells. They therefore are available for repair and growth instead of exiting or becoming an energy source.

Osmotic reactions simply mean there is an elevated level of intracellular nutrients, including water, available. The way an osmotic response effects or induces an elevation in strength is basic physics. Try benching on a waterbed. (No, I mean weights) There is little in the way of structural integrity.

Now, if you filled that waterbed with much more water, thus creating a firmer structure, the ability of it and you to support and leverage a higher weight load will improve. The osmotic effect is not simply water retention. It is an increase intracellularly (inside muscle cells) of growth nutrients, including C.P., for increased cellular repair and growth as well. If it were outside of the cells only, you would be very smooth, but this is not the case entirely.

Strength increases from most creatine supplementation range from 5-10% and body weight increases (over a 2 month cycle) range from 3-10%. This means a bodybuilder that weighs 200 LBS and bench presses 200 LBS for 10 reps max can realistically expect to weigh 206-220 LBS and bench press 210-220 LBS for 10 reps by the end of a 2 month cycle.

Results from any following Creatine cycles tend not to be as impressive as first time cycles. Unfortunately about 20% of Creatine users do not respond to Creatine. This is usually due to an inability to get the Creatine into muscle cells. But there is a solution.?.Read on.

CREATINE SUPPLEMENTS

Creatine Monohydrate (CM)

This is the most common form of Creatine in the supplement industry. Creatine Monohydrate contains about 850-880 MG of free Creatine per 1000 MG of weight. When loading on C.M., daily intake will total .3 grams per kilo of bodyweight (a 220 LB bodybuilder would need 30 G per day for 5 days which is 100 KG x 0.3 =30 G) divided into 3-5 daily dosages, followed by a daily maintenance dosage of 5-15 GMS. C.M. dissolves much better in warm water and about 16 OZ per 5 GMS is a must.

Simple fact is if it does not dissolve, it does not absorb. Undissolved C.M. crystals tend to cause intestinal irritations, and in some cases, the runs. This is due to the body's need to flood the intestinal tract with excess water to flush out the irritant. Try that on a heavy squat day!

The highest purity is a must when buying creatine products. Many brands utilize SKW Creatine (now Tracolabs), which is manufactured in Germany. When tested by HPLC (high pressure liquid chromatography) method, SKW creatine usually ranges between 99.5-99.8% pure Creatine Monohydrate. The by-product content is usually Dieyandiamide-20ppm, Creatinine-50 ppm, and Dihydrotriazine-n.d. (none detected).

PPM stands for parts per million. USA produced Creatine normally ranges in purity from 80-95% pure Creatine with by-product contents of Dicyandianmide 300-400-ppm, Creatinine 190-2500-ppm, and Dihydroltriazinde 90-410-ppm. Don't even think about China's Nanjing or Jeangsu produced Creatine.

Purity ranges from 50-70% pure Creatine with other interesting things. Look for the Creapure R registered trademark on Creatine Products. It means SKW manufactured Creatine.

Creatine Citrate (CC)

There are other forms of Creatine. Creatine Citrate is very water-soluble but requires twice the amount to equal the same amount of Creatine Monohydrate. Creatine Phosphate is another option but cost to effectiveness makes the product less effective than Creatine Monohydrate.

Creatine Ethyl Ester (CEE)

The newest creatine coming is creatine ethyl ester, which is in my opinion, the most effective creatine source currently possible. Why?

There is a problem with all the creatine's currently on the market...they suck at "absorption". Yup, all of the creatine monohydrates, citrates, malates, and high (or low) tech delivery systems are only getting milligram amounts of creatine into your muscles, even though you are consuming GRAM amounts! And the amazing thing is, most people still get dramatic effects from all of these sub-optimal creatines.

So can you just imagine how impressive your size and strength increases would be if you absorbed nearly 100% of the creatine you swallowed? And guess what? This is now possible with the breakthrough scientific discovery of creatine ethyl esters.

All of the creatines currently on the market have a "dual charge"...one end is positive and the other is negative. In science, this is called a zwitterion. Cool word, huh? Well, it's not so cool when it comes to absorbing creatine!

You see, zwitterions are not able to penetrate lipid (fat) membranes. So, guess what...the membranes that creatine must pass through to venture from your gut to your bloodstream are made of lipids! And before creatine can go from the bloodstream to the muscle cells, it must once again face the same type of lipid membranes that it encountered in the gut.

This means that regular creatine does not readily penetrate these lipid membranes and most of it just sits there in your gut. Naturally since the dual charge creatines by nature draw water with them wherever they go, you tend to become very bloated, gassy, and often get a case of the toilet trots.

Add to this the fact that the longer that creatine sits in the harsh PH environment in the gut, the more it becomes "deactivated" and turned into the useless and potentially toxic substance, creatinine!

However, creatine ethyl esters are different! The chemical attachment of an ester to the creatine molecule makes it incredibly lipophilic, or fat penetrating, allowing it to quickly and very efficiently pass right through the lipid membranes of the gut directly into the bloodstream for direct transport to your creatine hungry muscle cells. (No sugar or other so-called transporters necessary)

Now do you understand why you absorb so little regular creatine?

Just think, only a tiny percentage of the regular old creatine you ingest makes it from your gut to your blood, and of THAT tiny portion, only a small percentage makes it from your blood to your muscle cells. What a near total waste!

And remember what I said before about creatine drawing water with it wherever it goes? As the creatine sits outside of the muscle cells it pulls water into the intracellular space in between muscle cells, giving your physique a bloated, puffy look. Exactly what you do not want from your creatine supplement.

So far CEX (by VPX Sports, tastes very bad) Creatine E? Accelerator (AGR Nutrition in capsules - convenient and no taste) and Cr2 (Applied Lifescience Research Industries) are the best companies offering creatine ethyl ester thus far, but I am sure many will follow soon.

Second Generation Creatine Products

Many people have tried the second-generation creatine products. These are products containing other nutrients to increase muscle cell absorption of C.P. There is a direct correlation between the amount of Creatine absorbed (not merely ingested) and results.

At one time, the market was flooded with products containing Dextrose (glucose) and Creatine. They did improve cellular absorption to some extent. The reason is Insulin. (Yes, go back and read the whole section on Insulin again) Okay, Insulin is a storage hormone. When the body senses excess blood sugar (Glucose), the pancreas releases Insulin to force it into cells including muscle tissue.

So by utilizing a high glycemic carb such as Dextrose, an Insulin spike is created and more carbs and amino acids enter cells. Oh, did I mention Creatine is an amino acid? The idea helped, but the problem is timing. After ingesting Creatine, blood circulatory levels peak at about 90 minutes.

So what? After ingesting Dextrose, circulatory levels peak and cause an Insulin spike after about 30 minutes, and is on the down side when the peak levels of Creatine arrive.

Third Generation Creatine Products

The third generation of Creatine products employed natural Insulin optimizers (they make Insulin receptors more sensitive in muscle tissue) and mimickers. The first real break through was the Insulin mimicker... ALPHA LIPOIC ACID.

Alpha Lipoic Acid (ALA)? Without writing an ad for anybody, let me simply say that Lipoic Acid increases insulin receptor-site sensitivity while also mimicking Insulin's actions. Though my choice for micro-nutrient of the year award for maximum creatine transport without an increase in body fat synthesis would be 4-hydroxy - Isoleucine, ALA has proven itself useful in this area as well.

Many mainstream and knock-off second generation creatine products boast as much as over 800% increase in creatine transport into muscle cells due to ALA?but real world results usually say otherwise.

How Much Creatine?

For Creatine supplementation to result in an increase in strength and protein synthesis, the cellular concentration level must reach 20 MMOL/KG DM. During a 5 day loading periods with a high glycemic carbohydrate such as Dextrose and Creatine, the level reaches MMOL/KG DM.

When Creatine levels increase in muscle cells, the active Creatine transporters are down-regulated, so less Creatine is transported. This could be avoided if the Creatine is fortified with the Creatine substrate 3-guanidinopropionate.

Second, Creatine cannot be diffused across the muscle cell membrane without the co-transports of sodium and chloride ions to cause enough electrical charge to transport the Creatine. (Table salt) Other up-regulators of Creatine transport are Clenbuterol and Ephedrine as well as T-3 thyroid hormone. These are quite potent transporters to say the least.

Of course, Insulin (Humulin) and IGF-1 are very effective Creatine transporters. Though Dextrose is an excellent trigger for Insulin release there is a higher glycemic carbohydrate. Malt extracts contain a mixture of maltodextrins, glucose, and dextrose which are made of glucose chains of 3-7 gycosyl units.

And guess what? The small intestines absorb glucose chains containing 3-7 gycosyl units much faster than dextrose. This means a higher and stronger Insulin spike. So barley malt extract or maltodextrin is a better carb choice and can be utilized in lower levels than 75 GMs per dose. Whey protein also creates an Insulin spike which can prolong the spike from high glycemic carbs.

By the way, caffeine intake over 400 MG daily, as well as the isoflavone genistein in soy protein inhibit creatine transport. Genistein inhibits tyrosine kinases which is necessary for nutrient transport.

The body has 3 periods when creatine uptake is highest:

After A Nights Sleep

After a nights sleep, the body is in a fasted stated due to a period of natural GH pulses (about half of your daily total GH production is released during the first 4 hours of sleep) and a prolonged period without nutrients. This results in an up-regulation of nutrient transporters and enzymes which favor intramuscular uptake of nutrients, including Creatine.

Ingestion 45-90 Minutes Before A Work-out

Since high intensity work-outs trigger the release of adrenal hormones such as Epinephrine and Norepinephrine, the cellular uptake of nutrients is improved. Remember, Ephedrine increases cellular uptake? Well Ephedrine is an Epinephrine Mimicker.

The First 45-90 Minutes Following A Work-out

This means the body is in a catabolic state requiring nutrient supply. Several storage enzymes are up-regulated and creatine (CP) levels are lower which of course means intramuscular nutrient storage ability is at a high level. It also means the muscle cells need ATP regeneration.

*So what was the best Creatine home-brew mixture currently?*
16-32 oz. of water	400mg of Lipoic Acid and/or 100mg of D-Pinitol
2g of Creatine	A source of 3-guanidinopropionate
250-500mg of salt	4-25g of Glutamine
20g of Malt Extract	30-50g of whey protein
25mg of Synephrine	1mg of Triacana

Creatine And Muscle Hyperplasia

How many times have you heard some gym supplement expert say that the weight gained from creatine is just water? Well, researchers wrote an interesting paper concerning creatine called: Dangott, B. Schulz, E. Mozdziak, P.E. "Dietary Creatine Monohydrate supplementation increases satellite cell mitotic activity during compensatory hypertrophy" in International Journal of Sports Medicine 21:13-16,2000. What the heck is that, huh?

Satellite-cells are the "stem cells" of skeletal muscle which the body utilizes to produce or add new cells and fibers to existing cells. This means satellite-cells are used to:

Repair damaged muscle fibers from training
To add cells to existing fibers to make them larger
To form new muscle fibers through an action called muscle fiber hyperplasia.

These researchers cut off the soleus and gastrocnemius (calve) muscle on a bunch of rats, then split them into two groups.

One group received a creatine/glucose/water mixture and the other did not. Then they exercised the poor rodents in a manner that the plantaris leg muscles had to compensate for the missing calve muscles.

In both groups, the plantaris showed significant hypertrophy (growth). But the creatine/dextrose supplemental group showed much higher satellite-cell activity. In simple terms, the creatine appears to have increased hyperplasia and total muscle cell numbers.

So what? Okay, go read "Growth Hormone" and come back. So, this supports idea that Creatine Supplementation increased the actual muscle mass on a very important level. More cells, more fibers, bigger muscles.

If you have been reading so far with a close eye upon anabolism (muscle growth) you will already realize the connection between CP, ATP, Anabolic/Androgenic steroids, Growth Hormone, Insulin, thyroid hormones, IGF-1, prohormones, and Creatine. Each is tied to the other by the actions of ATP and cellular CP levels.

When a bodybuilder does a heavy set, intracellular ATP levels decrease. (Remember, muscle contractions depend on available ATP) As the work-out continues, ATP is further depleted. Another adaptive response to training is the up-regulation of androgen receptors.

Simply stated, for several hours after training, your muscle cells have more androgen receptors than they did before training. This allows a greater amount of androgens, (whether naturally produced endogenously, or provided from exogenous sources such as steroids and prohormones) to enter the cell and signal anabolism.

Unfortunately due to depleted ATP levels, the cell lacks the "energy" to do its thing. This results in low anabolism, or at least much less than would occur with higher ATP stores. This in part explains why Methyltestosterone and Oxandrolone made any reported AAS cycle much more effective. Methyltestosterone increases 3-guanidinopropionate and Oxandrolone increases CP synthesis.

Another example is GH and IGF-1. When GH finds a GH receptor-site on a muscle cell, it triggers IGF-1 release within the cell (or from the liver if the GH activates IGF-1 production there) and a high level of anabolism results. But not if ATP/CP levels are low.

This is one of the reasons why, during dieting, it is difficult to increase muscle anabolism. GH works anabolically, only with high calories because high calories increase ATP production, and anabolism depends on ATP for an energy source.

Anabolism is hard work. Again, this is why most anabolic/androgenic steroids work only in an environment of high calories. Every muscle fiber contains satellite-cells just waiting to join the fibers so the fibers can grow thicker and stronger.

More cells, more fibers and thicker fibers, means more cell/fibers to grow. Creatine Monohydrate is an exogenous source of CP which increases ATP production.

I have noted that dieting athletes not using Creatine lose bodyweight more quickly. Yet they also lose much more lean muscle mass as well. Those who used a T-3 thyroid hormone also had higher creatine stores, and those using Creatine supplementation with T-3 had the highest creatine stores.

I have also noted that those using a fast acting glycemic carb, whey protein, creatine drink only after training and during diet phases lost more bodyfat yet actually gained lean muscle mass.

Those who used the mixture of whey, Creatine, D-Pinitol, Triacana, Ephedrine or Synephrine, and Maltodextrin, looked much harder and fuller. So what do you think of Creatine now? There are several good creatine forms such as creatine ethyl ester and effervescent, and those providing transporters and Insulin mimickers are fair as well.

Nutrition Strategies for Ripped Abs

2009-01-13T10:04:00.000-08:00

A 6-pack is the hallmark of having a ripped body. No fitness or figure competitor would be caught without one. Try these 10 strategies and soon you'll want bathing suit season to be a year-round event.

10 Nutrition Strategies For Ripped Abs

A 6-pack is the hallmark of having a ripped body. No fitness or figure competitor would be caught without one. However, for those of us who didn't win the genetic lotto when it comes to flat abs, achieving a 6-pack isn't as simple as doing ab exercises and watching what you eat.

Instead, you need to hunker down and tweak your diet to perfection. Try these 10 strategies and soon you'll want bathing suit season to be a year-round event.

. Whey Less

Whey protein has also been shown to increase satiety. Increase satiety and theoretically you should eat less later! You'll be less hungry at least. Whether or not you eat is up to you.

2. Bone Up On Dairy

While some subsequent studies showed that calcium may help with weight management, others revealed that consuming calcium had no effect on weight.

Clinical trial data may be mixed in part due to the study length or the fact that supplemental calcium, versus dairy products, was used in the some of the studies. Why does the source matter? Because dairy products also contain vitamin D.

Click Image To Enlarge.
Some Studies Showed That Calcium
May Help With Weight Management.

One 24-week weight loss study in obese adults showed that body weightloss was 26% greater in the high calcium group (1,200-1,300 mg calcium/day through diet and supplementation) but an astounding 70% greater in the high dairy group (1,200-1,300 mg calcium/day obtained solely through dairy foods).

Fat loss was also significant in both groups though much greater in the group obtaining calcium through dairy products, 38% and 64% respectively from each group. In this study, dairy was superior over supplemental calcium.

Vitamin D is inextricably linked to calcium because it promotes calcium absorption. In addition to the importance of vitamin D in maintaining normal blood calcium levels, lab research shows that calcium and vitamin D may work together to regulate fat metabolism in fat cells by suppressing fat synthesis and sparking fat oxidation (burning). In addition, low circulating levels of vitamin D have been linked to excess adipose (fat) tissue.

3. Eat Large Quantities Of Food

How does Volumetrics work? Rolls tells us that we should focus on the energy density of foods and consume foods with low energy density, those that are low in calories but fill us up based on their total volume. Low energy density foods include broth-based soups, non-starchy vegetables, many fruits (not dried ones though), and whipped shakes.

4. Eat Often

This should be a no brainer but some people literally have to set their Blackberry to beep when it is time to eat. When we eat we burn calories (thermogenic effect of eating) and we end up less hungry later. Skip meals and you are setting the stage to overeat at your next meal. So, do what it takes to remember to eat often.

5. Drink Green Tea

Researchers have theorized that weight maintenance is easier due to increased thermogenesis and fat oxidation. Tea has a multitude of other benefits as well so you can't go wrong with adding tea to your diet. If you prefer, try an energy drink with green tea extract and caffeine.

6. Ban Trans

Click Image To Enlarge.
Trans Fats Increase Your
Risk For Coronary Heart Disease.

In addition to all of the nasty things trans fats do to increase your risk for killing your heart, trans fats are associated with increased abdominal fat deposition. So, read labels. If the product says "partially hydrogenated oil," throw it out. Your heart, gut and the rest of your body will thank you.

7. Eat Fatty Fish

So load up on salmon, mackerel, herring, halibut, sardines and tuna steak. If you hate fish, take fish oil supplements (enteric coated ones unless you like fish burps).

8. Be Wary Of Sugar Free Products

In large quantities, they can also cause a laxative effect in some people. Many sugar alcohols are known by their "-ol" ending: mannitol, sorbitol, xylitol, lactitol, maltitol. Mannitol is the worst offender when it comes to gas and bloating.

9. Don't Be So Sweet

Click Image To Enlarge.
Sugary Foods Aren't Going To
Help You Get That Six-Pack.

Most sweeteners contain few, if any calories, and they won't spike yourinsulin the way sugar does. But, they may increase your desire for sweet foods. Let's face it, you get used to eating sweet stuff and you may crave sweeter stuff. And, there is no convincing evidence that adding these to our diet has helped us take the weight off or maintain our weight.

10. Quit Boozing

Do you know anyone who has ripped abs and still drinks on a regular basis (and yes, weekly counts as regularly!)? No, you don't, unless they are agenetic freak of nature. And, if you were a genetic freak of nature with naturally rock-hard abs, you probably wouldn't be reading this article.

Click Image To Enlarge.
Cut The Alcohol.

6 Dietary steps to a summer Six-Pack

2009-01-13T09:57:00.000-08:00

The winter months are almost upon us and it is time to shed the winter coat and show off that summer six pack like a diva parading her new poodle. Unfortunately, following countless of hour's spent on abdominal excises you find that you are still holding enough insulation to live through another winter with Alaskan penguins.

If you are not a slouch when it comes to aerobic exercise and a Spartan warrior in terms of abdominal obliterating, I can guarantee that your diet is spelt out by a dyslexic once interpreted.

Step 1:
Differentiate Healthy Eating & Healthy "Fat Loss" Eating.

A common misconception amongst dieters is distinguishing the difference between healthy eating and healthy "fat loss" eating. Agreed, manyantioxidant fruits and free radical fighting vegetables are beneficial to the human body but in most case their calorific values spill over the restrictions that should be in place for a fat burning environment.

Click Image To Enlarge.
A Specific Type Of Diet Is Required
For A Fat Burning Environment.

Calorie dense carbohydrate vegetables such as yams and potatoes should be restricted to the earlier portion of the day so you have adequate time to burn off the energy that is stored in these foods. For obvious reasons if these calories aren't utilized through physical movement you can bet your bottom dollar that the insulation covering those asphyxiated abs will get even thicker than Joe Weider's wallet.

Step 2:
Keep Clear Of Anything That Ends With "ose".

"An apple a day keeps the dentist/doctor away" are words that have been echoed for years by health conscious parents trying to educate children that fruit is good for our bodies.

This bears true for the most part but the fructose found in fruits is an insulinspiking ingredients which bear the similar consequences of eating table sugar - you can get fat. Sucrose (table sugar), Lactose (sugar found in milk) and fructose (sugar found in fruit) are all adversary's that should be eradicated from the fat loss battle field to be victorious of soldier worthy six packs.

All foods contaminated with these sugars are shuttled into the blood stream at such a rate that they excessively spill over into the fat stores waiting to be burnt if by its master. If you are such an individual that already has enough fat deposits to mask your hard earned muscle, then why add more ammunition against your cause.

Step 3:
Eat Heartily Whilst Accumulating Less Calories.

A pizza and coke can add up to the whole daily requirement of calories in one sitting, now if you tried to splurge on the equal amount of calories by eating chicken and salad you may feel as sick as a bulimic sufferer after consuming a double Big Mac meal, therefore with these kind of healthy food options you can eat heartedly my friends.

Click Image To Enlarge.
Eat Heartily.

Every time the body is stressed with the burden of digesting food the core temperature raises mimicking a thermogenic effect. Much like a kettle element heating up, this requires energy or in our case - calories.

In essence, every time we eat we are burning fat so it makes sense for us to eat small, low calorie foods at frequent intervals to provide an environment where the body can burn fat much more efficiently.

Less Calories In + More Calories Burned = Fat Loss

Step 4:
Eat Right For Your Type.

Various foods can affect the body differently for various blood types so I recommend eating right for you type. Some foods can prove as beneficial, neutral or high on the avoid list so I would suggest purchasing the book "eat right for you type" and incorporate some of the beneficial and neutral foods whilst eradicating the "avoid" nutrients.

I have trained many clients that are almost in contest condition for a bodybuilding show only they are covered in thin layer of fat and/or water and as soon as I exchanged chicken for fish - e.g. b blood type, the striations that were there all along started to reveal themselves. Try this for several weeks and you may be surprised on your positive mental and physicaltransformation.

Relationships Between Blood Types:

Blood Type	Can Donate Blood To	Can Receive Blood From
A	A, AB	A, O
B	B, AB	B, O
AB	AB	AB, O
O	A, B, AB, O	O

Step 5:
Eat Fat To Lose Fat.

The speed in which the body digests food can result in an insulin spike and an overload of calories to be transported into fat. The correct fats have a role that can prove very beneficial to the dieter if consumed in the right amount at the right time and for this purpose I recommend Flaxseed oil.

Flaxseed oil taken with carbohydrates can slow down the digestion of these calories entering the blood stream thus minimizing the risk of fat inducing insulin spikes. One teaspoon is recommended for an individual that is under 20% body fat whilst ½ spoon is advised for people who are over this amount.

This can be added to meals as a dressing or can be added to your favorite protein shakes. When purchasing Flaxseed oil, be sure to choose one that requires refrigeration and is packaged in a dark bottle to prevent light damage.

Step 6:
Glycemic Index.

The Glycemic Index is the chart that measures the rate a calorie is released into the body. This should also be adhered to in order to minimize the possibility of an unwanted insulin spike. Carbohydrates are the nutrients that should be chosen carefully from the Index chart below in order to fully benefit from the foods that can assist you with your weight loss potential.

Desirable Foods	Moderately Desirable	Less Desirable Foods
Breads: Coarse European -Style, Whole Grain wheat or Rye Pita Bread, Cracked or Sprouted Whole wheat Cereals: Compact noodle-like high bran cereals (All-Bran, Fiber One) Coarse Oatmeal, Porridge, Coarse Whole Grain (Kashi) Cereal mixed with Psyllium (Fiberwise) Pasta, Grains and Starchy Vegetables: Pasta (all types) Barley, Bulgur, Buckwheat (kasha) Couscous, Kidney Beans dry, (Lentils, Black-eyed peas, Chick-peas Kidney beans, Lima beans, Peas, Sweet Potato, Yam (soybeans lowest) Most Vegetables. Milk Products: Skim, 1%, cottage cheese, (lowfat or regular), Buttermilk, Low-fat plain yogurt, Low-fat fruited yogurt, Low-fat frozen yogurt ( artificial sweetener) Meats: Shellfish, "white" fish (cod, flounder, trout, tuna in water), Chicken, turkey, Cornish hen, venison (white meat no skin), Egg substitutes (cholesterol free) cottage cheese	Breads: 100% Stone Ground whole Wheat, Pumpernickel, 100% whole grain Rye Crisp Cracker Cereals: Grape-nut cereal, medium-fine grain oatmeal, (5-minute variety) Pasta, Grains and Starchy Vegetables: Rice, Boiled Potato, Corn Navy beans, Kidney beans (canned), Baked beans. Beets. Milk Products: 2% milk, cheese, Regular plain yogurt Fruit: Banana, Kiwi, Mango, papaya, orange juice. Meats: Higher fat fish, (salmon, herring, lean cuts of Beef, Pork, Veal. Low-fat imitation luncheon meat, low-fat. cheese, Eggs.	Breads: White bread, most commercial whole wheat breads, English muffins, bagel, French bread, most commercial matzoh Cereals: Corn flakes, puffed rice, puffed wheat, flaked cereals, instant "Quick" or pre-cooked cereals. Oatbran, rolled oats. Shredded wheat, Muesli. Pasta, Grains and Starchy Vegetables: Instant rice, Brown rice, instant precooked grains, Baked potato, micro-waved potato, instant potato, Winter squash (acorn, butternut), carrots, parsnips. Milk Products: Whole milk, ice milk, ice cream, Yogurt sweetened with sugar, Low-fat frozen desserts with sugar added, Low-fat and regular frozen yogurt with sugar added. Tofu ice cream. Fruit: Pineapple, raisins, watermelon, fruit juices sweetened with sugar. Meats: Most cuts of beef, pork, lamb, hot dogs (including "low-fat' versions) cheese, luncheon meats, peanut

Why You Need Fat Burners

2009-01-05T09:02:00.000-08:00

We've established that there are supplements that will help obtain optimal results; it's time to look at why you should be taking them. Here are four great examples of how fat burners can help a well planned exercise and diet plan!

So, you've made the decision that it's time to get your diet and workouts in gear and get on the spring fat loss bandwagon. Beach season is right around the corner and at the moment, you're currently sporting around a little more excess body fat than you're comfortable with.

Once this decision has been made, you'll likely fall into one of three different camps of fat-loss players.

Camp #1: These are the people who are going to be looking for the fastest, easiest, and hopefully least painful method to get to the end of the course. Fad diets, supplements promising magical effects, juice fasts; you name it, they want it - anything to get that fat loss moving without them having to do a lot of work.

Camp #2: The second group of individuals will be those who believe the only way to do it is through blood, sweat, and tears. They'll slave away on the cardio equipment, pound the weights in the gym, live off nothing more than raw veggies and solid protein. These are those who believe it has to hurt for it to be effective - or something to that degree. They feel very firmly that any "easy way" is likely not the best way.

Camp #3: Finally, the last set of gym-goers are those who are a cross between group one and two, with an added bit of intelligence thrown in.

While they know they are in store for some hard work and dietary restrictions ahead of them, they also realize that there are some products out on the market that will help to speed their results and make the whole process slightly easier.

They understand that using these supplements doesn't mean the fat will come off on its' own - this is up to them to do, just that the supplements will work with them throughout the process.

Hopefully, you're part of group three. If not, I wish you the best. You're likely either going to be hiding under a T-shirt this coming summer or else may just burnout in a few weeks when that box of cookies screaming at you finally becomes too much to bear.

Now that we've established that there are some supplements that will in fact make your life better and help you obtain optimal results, it's time to look at just why you should be taking them, in particular for this discussion, the fat burner products that you so often find available in today's supplement industry.

View Fat Loss Products Sorted By Top Seller Here.

4 Reasons Fat-Burners Are Useful

1. Hunger

The first thing you need to understand about fat burners is that they are not all just out to help your body "burn fat" - well they are, they just get there through different mechanisms. Thermogenics, are the variation of fat burners most commonly thought of and these actually do work to help speed the metabolism, hence, helping you directly burn off more fat.

Others, however, work indirectly. Do you have hunger that just will not stop while you're on a diet? Maybe this hunger is so strong that it's not even junk you crave, it's just food. Period. End of story - you'd be happy to have a few extra carrots at this point.

If this is your scenario, a fat burner will work well for you because it will usually serve to blunt your appetite. With your stomach now sitting quiet, it should be much easier to get through the day.

2. Energy Levels

It only makes that when you are on a hypocaloric diet, which is an absolute must if you hope to lose body fat, your energy levels are going to suffer. After all, you are consuming less fuel energy, which then translates to less muscular energy.

Fat burners have various ingredients in them, caffeine being one of them, that will serve to help increase your energy levels again without supplying your body with calories.

More energy means you'll have better workouts, and better, more intense workouts mean you stand a higher chance of keeping that muscle tissue that took so long for you to build on your frame.

3. Improved Concentration Levels

Some individuals, after using a fat burner for a few days, find that it actually helps to improve their concentration levels as well. While this isn't directly related to your ability to burn fat, as you already likely know, when you're constantly thinking about your diet, training, as well as trying to not think about foods you shouldn't, it can be hard to focus on much else.

Click Image To Enlarge.
Fat Burners Help To Improve Concentration Levels.

Taking a fat burner may help keep your concentration levels steadier, so you can maintain focus at work or any other mentally stimulating tasks you need to complete.

4. Improves Overall Health Status

Finally, another reason you should consider using some variations of fat burners is that some contain ingredients that can help provide side health benefits.

For example, many of the fat burner stacks out there contain yohimbe - which while working towards decreasing body fat, will also increase blood flow to the extremities and appendages.

As another example, another common ingredient in fat burners is green tea extract. As you've likely heard, this has numerous benefits such as acting as an antioxidant in the body.

Using Thermogenics as Fat Burners

2009-01-05T08:44:00.000-08:00

Thermogenics are also commonly referred to as Fat-Burners or E/C/A Stacks (The letters stand for Ephedrine, Caffeine, and Aspirin, although Aspirin is rarely used today).

By: Ben Black

Q: I'm a bodybuilder who really wants that shredded physique. After my mass building phase, I have about 15 pounds of fat to lose. I have a really slow metabolism. Will the use of thermogenics give me the cuts and striations that I've always wanted? I'm on a limited budget, so I don't want to waste my money. Are fat burners worth it?

Sincerely,

Steve S.

A: The subject of fat burners is a complex matter, and the success of your endeavors depends a lot on how you use these powerful compounds in conjunction with your training program and diet. Fat Burners can help you attain that shredded physique, but they can also leave you frustrated and broke. Americans spend millions on diet products every year, yet half of them remain dangerously overweight. Think about it, if it was that easy to shed fat like in those six-page ad specials starring IFBB Pro Lee Priest; don't you think the rest of America would start looking like Shawn Ray or Laura Mak? Will fat burners work for you? Keep reading!

What's a Thermogenic and How Does it Work?

Thermogenics are also commonly referred to as Fat-Burners or E/C/A Stacks (The letters stand for Ephedrine, Caffeine, and Aspirin, although Aspirin is rarely used today). These substances are designed to help promote lipolysis in the body (the breaking down of body fat to be used as energy). They also stimulate the body's Central Nervous System, which is why you may feel mentally alert or the "jitters" after popping one of these babies.

Most of the Fat-Burners available on the market today contain roughly the same ingredients. There may be one or two variations in each recipe but they all serve the same purpose - to help shed stubborn body fat. The most popular brands are MD6 by Biotest, Ripped Fuel Extreme by Twinlab, Xenadrine NRG by Cytodyne, and Hydroxycut by MuscleTech. There are reviews on some of these products on this website, so I will not discuss the individual ingredients. I will instead try to clear up some common misconceptions and provide some useful guidelines for using thermogenics.

Key Point: Fat-Burners speed up the body's metabolism, which burns stored fat for energy.

The Beauty of Advertising

"Joe Buff went from a 42-inch waist at 265 pounds to a ripped 28-inch midsection and a shredded 220!!!" How often do you see ads like these in muscle magazines? Sounds too good to be true right? I love the way advertising makes fat loss seem so simple. "Just take this and you'll have a six-pack in no time!" The truth is that many of the top pros featured are contracted by supplement companies to promote their products. When you look at their "Before" pictures, many of them are simply in their off-season mode. Even their poses can be incredibly deceptive. Simply slouch your shoulders, stick out your gut and prestoâ€¦ you're a fat slob! As for the so-called "amazing transformation" in the "After" pictures, these pros are merely close to contest shape - shredded and vascularâ€¦so of course they look good!

For those of you that don't know, "Off-season" in bodybuilding terms simply means a period of time where bodybuilders take a break from competition and dieting in order to let their bodies recover. During this period of time it is common for them to put on an additional 10 - 20 pounds of fat. You can still see their muscularity under a layer of fat. These pros are experts at manipulating their diet and training regiment to lose huge amounts of fat FAST, and if anything, the fat burners only played a limited role in their fat loss. You must also be aware that the top pros often have access to anabolic steroids and certain thyroid-stimulators, which allow them to preserve their muscle mass while dropping fat quickly. However, their use is illegal without a prescription in the United States. Can you still get cut without using these banned substances? The answer is YES, but "naturally" the process is much harder.

Key Point: Advertising can be misleading. Thermogenics can help you shed fat, but you must be willing to train and diet hard.

Are You a Walking Fat-Burner?

Before you cry yourself to sleep in anguish, there are still other factors to consider. The key to fat loss success doesn't just revolve around which fat-burner you choose to use. Genetics, diet and training are in every way just as important when it comes to banishing that last ounce of fat from your waist. Everybody generally falls under 3 categories of body types, and most are a mixture of 2 types.

Ectomorphs are characterized by their long, thin body structures. They are commonly known as hard-gainers because of their difficulty in adding significant amounts of muscle mass. However, the fat-loss gods smile upon them with favor, and bestow to them the enviable gift of high metabolisms. Their bodies are very efficient at burning calories and they stay lean all year round. If you've ever wondered why your skinny little brother can inhale six-cheeseburgers without gaining a pound, now you know why. A perfect example of an ectomorph bodybuilder is the legendary Frank Zane. For those of you that fall into this category, thermogenics may help, but are not necessary to reach a low percentage of body fat.

Mesomorphs are gifted with wide shoulders and narrow waists. They add muscle mass easily and their bodies have that nice V-Taper. Their metabolisms are slower than that of their ectomorph counterparts, but with extra cardio and careful dieting, they can slash the fat off relatively easy come contest time. Most top pro bodybuilders, such as Nasser El Sonbaty and Gunter Schlierkamp, fall into this category of body types. If you consider yourself a mesomorph, thermogenics could make the fat loss process a little easier.

Endomorphs are identified by their big bones, wide waists and hips. They also have short arms and legs. Most of the top powerlifters in the world are Endomorphs, because their short limbs mean they only have to move the weight through a shorter range of motion. They generally add muscle easily, but their slow metabolism means they gain a significant amount of fat along with the muscle. Endomorphs need every bit of help they can get when it comes to fat-loss. They would probably benefit the most from thermogenics.

Key Point: You may be predisposed to a lean physique. If not, understand the advantages/disadvantages of your body type and plan your fat loss campaign accordingly.

Jacked up Intensity = Jacked up Fatigue!

Thermogenics are great for giving you that adrenaline surge in the gym. What's that? Five sets of bench presses superset with weighted chins? 6 sets of squats followed by 20 rep leg extensions? Bring it on! OKâ€¦OKâ€¦ you may not feel that pumped, but Fat-Burners are great for increasing your mental focus and intensity, and may even take your poundage through the roof. However, what goes up must come down. The greater your output and intensity in the gym, the greater your post-workout fatigue and recovery time.

If you plan on using thermogenics while training, be sure to assess your recovery levels and get plenty of post-workout rest. NEVER forgo a good night's sleep. Caffeine and Ephedrine increase your mental alertness and may allow you to stay awake longer. That sounds wonderful right? Finish working out at 6pm, take an E/C Stack and go party all night? Truth be told, that if you deprive your body of sleep, you're hindering your body's natural recovery process. What's more, you won't be able to keep your new lifestyle going for long before your body starts producing mass amounts of cortisol (which breaks down muscle tissue) to keep it going. Deep, relaxing sleep allows for the release of Growth Hormone, which performs essential functions such as helping the in the repair of damaged muscle tissue. The average individual needs about 7-8 hours of sleep a night. Bodybuilders may need more. So if you're tired, don't fight it, take a nap!

Key Point: Fat-Burners only boost energy levels temporarily, so get plenty of rest.

Increase Water Intake

Rememberâ€¦most fat-burners have a mild diuretic effect on the body. (i.e. your body tends to lose water) You should strive to increase your water intake in order to compensate (unless you're preparing for a contest). Water plays an important role in transporting nutrients to muscles and shuttling waste out of the body. 1 - 2 gallons of water a day is recommended for most bodybuilders. Also, take thermogenics with more than just 8 ounces of water. That's the bare minimum that your body needs to swallow the stuff! I suggest taking at least 20 -24 ounces. That way, your body will remain hydrated, which is even more important if you use them pre-workout.

Key Point: Drink plenty of Water!

Assess your Tolerance and Cycle Usage

For those of you new to Fat-Burners, remember to start with the minimum dosage in order to assess your body's sensitivity to these supplements. Because thermogenics are such potent compounds, excessive use may bring negative effects. Some people can take the maximum dosage, but for others such as myself, one capsule of Xenadrine twice a day is more than enough "kick". Thermogenics also increase the heart rate. So don't take them if you already have high blood pressure.

Just like your workouts, your body has the ability to adapt to the use of fat-burners. Over time, their stimulating effects will decrease because your body has gotten used to it. The solution here is not to increase your intake, but rather to cycle off for a week or two. Depending on your tolerance, I recommend adopting 3 weeks on, 1 week off, or 2 weeks on, 2 weeks off cycles.

Use Them to Your Advantage!

Supplementing with thermogenics can make your journey to shredded-ville a lot easier. Having said that, make sure your diet and training regiment are consistent with your goal of fat loss. There are many articles on this website that give helpful tips and strategies when it comes to waging war on fat. The key is to devise a plan and stick to it! Getting ripped takes time, and if you're willing to work hard, the results will follow!

Nitric Oxide & Propionyl-L-Carnitine

2008-12-16T00:12:00.000-08:00

Nitric oxide (NO), initially known as endothelium, is biosynthesized within the body from L-arginine and oxygen... Exciting new study shows that GPLC improved NOx levels. Looking for improved vasodilation? Read on!

Nitric Oxide Stimulating Dietary Supplements
Introducing Glycine Propionyl-L-Carnitine (GPLC)

What Is Nitric Oxide?

Nitric oxide (NO), initially known as endothelium derived relaxing factor (EDRF), is biosynthesized within the body from L-arginine and oxygen by a variety of nitric oxide synthase enzymes (Collier and Vallance, 1991). Nitric oxide is a gaseous chemical compound that acts as an important signaling molecule within the human body.

Nitric oxide has been shown to decrease platelet and leukocyte adhesion, as well as to decrease the proliferation of smooth muscle cells. These effects are important within blood vessels.

Recent evidence also indicates that NO may be involved in both glucose and fatty acid oxidation (Jobgen et al., 2006). Although, perhaps the most well studied effect of NO is in facilitating vasodilation (opening of blood vessels).

The endothelium (inner layer) of blood vessels is involved in NO production, which acts on vascular smooth muscle cells to promote vasodilation. For this reason alone, nitric oxide has received considerable attention over the past 20+ years from scientists. In fact, NO was recognized as "molecule of the year" by Science in 1992. Additionally, the Nobel Prize in Physiology or Medicine was awarded in 1998 to Robert Furchgott, Louis Ignarro, and Ferid Murad for their discoveries related to NO.

Over the past 5 years in particular, NO has received a great deal of attention from health and fitness enthusiasts, as well as from sports supplement companies who widely market products claiming to increase NO production. In this regard, the primary desired effect is the potential increase in blood flow.

Exercise And Nitric Oxide:

The demands for increased blood flow with acute strenuous exercise are significant. Although several mechanisms are available to allow for optimal blood flow redistribution with acute exercise, NO indeed plays a major role.

While supplement companies market products targeted at increasing NO, it should be understood by readers that both acute and chronic exercise have been reported to increase circulating NO. This is often determined by the combined measurement of nitrate+nitrite (NOx), which are stable products of the rapidly degraded NO.

Specifically, blood concentrations of NO increase in response to strenuous single bouts of exercise (Bode-Boger et al., 1994; Clarkson et al., 1999), a finding that is evident for both dynamic (Hickner et al., 1997) as well as for isometric (Gilligan et al., 1994) exercise.

Studies involving chronic exercise training performed 3-4 days per week have also noted an increase in resting levels of NO, as measured by NOx (Edwards et al., 2004; Poveda et al., 1997; Tordi et al., 2006).

What this means is that individuals who exercise on a regular basis have an enhanced production of NO at rest, which may help explain some of the positive health and performance outcomes apparent in exercise trained compared to sedentary individuals.

Obviously, if enhancing NO is of importance, regular structured exercise should be a component of an individual's routine, regardless of the use of NO stimulating supplements.

Regular Structured Exercise Should Be
A Component Of An Individual's Routine.

Traditional Drugs/Dietary Supplements & Nitric Oxide

Aside from exercise, pharmaceutical agents have been used with success to induce NO biosynthesis, with the end goal of promoting vasodilation (Burgaud et al., 2003). Such agents are often used in response to various types of health problems.

In some studies, treatments have included high dosages of the NO precursor amino acid, L-arginine, which has been delivered via intravenous injection (at least in those studies demonstrating a benefit).

A simple review of those studies that do report a potential benefit of L-arginine in this regard is what constitutes the "research" performed by most supplement companies marketing NO stimulating products. Indeed, actual testing of the various products of sale using a controlled research design is, for the most part, nonexistent.

It is evident that the majority of such products contain various forms of L-arginine as the chief ingredient. Unfortunately, as discussed below, this may not be appropriate when considering all variables know to affect the response to L-arginine treatment (e.g., dosage, route of administration, species studied).

Equally important, although L-arginine is the precursor to NO biosynthesis, it has been suggested that this amino acid is not the rate limiting component (Kurz and Harrison, 1997) and that nitric oxide synthase enzymes may be most important to NO biosynthesis. Therefore, adding excess L-arginine may do little to promote increased NO production, as most individuals already have adequate L-arginine available for NO biosynthesis. What they may need is an increase in certain enzymes that appear to ultimately control NO production.

The supposed "effect" that individuals may experience when using many of the marketed products may be more dependent on the sugar contained within the product, as opposed to the L-arginine. This is because sugar intake results in aninsulin spike, and insulin itself has been shown to yield a vasodilating effect (Giugliano et al., 1997; Steinberg et al., 1994).

Despite this, it is evident that dietary supplements marketed to increase NO production are rampant within the supplement industry. In fact, a quick scan of many of the popular bodybuilding magazines indicates that in any given month there can be more than 30 pages of advertisements that focus solely on this particular class of supplements!

As with many dietary supplements, the scientific evidence for effect for these products is virtually nonexistent. Of course, some of the chief ingredients found within some of these products may have been shown to result in a measurable increase in NO or an increase in blood flow. But a careful review of the original investigations indicates that the dosing suggested by the manufacturer of the product is often FAR less than that used in the original investigation.

More importantly, the route of administration is often different. That is, many original investigations using a given ingredient have used intravenous injection and not oral intake, as is being marketed by supplement companies.

This is of particular importance, as L-arginine at an oral dosage of only 10 grams per day has been noted to have an unpleasant taste and in some cases result in [temporary side effects] (Robinson et al., 2003).

It has also been reported that oral intake of L-arginine of 20+ grams per day results in arginine absorption that is highly variable across subjects, and does not result in any significant increase in vasodilation (Adams et al., 1995; Chin-Dusting et al., 1996), unlike findings from many studies involving intravenous injection.

Other work involving direct comparisons between intravenous and oral intake of L-arginine agrees with these findings (Bode-Boger et al., 1998), indicating no effect of oral L-arginine intake on vasodilation, partly due the fact that oral L-arginine bioavailability is only ~68%.

Based on the available evidence, it seems unlikely that oral L-arginine intake will result in any improvement in blood flow. Lastly, some of the original investigations have used animals (typically rodents) as test subjects and not humans, or have involved experiments in vitro (i.e., outside of a living organism).

Generalizations to humans cannot always be made from such studies. Collectively, the fact remains that no nutritional supplements marketed to increase NO have been shown in a controlled laboratory study involving human subjects to increase blood levels of NO. That is, until recently.

Glycine Propionyl-L-Carnitine & Nitric Oxide

Glycine Propionyl-L-Carnitine (GPLC) is a USP grade dietary ingredient which consists of a molecular bonded form of propionyl-L-carnitine and one of the carnitine precursor amino acids, glycine. It is marketed as GlycoCarn® through Sigma-tau HealthScience.

Two recent studies have demonstrated an increase in blood levels of NOx with oral GPLC intake, at a daily dosage of 4.5 grams (Bloomer et al., 2007; in press). These findings agree with other recent work using PLC exclusively (Lofreddo et al., 2007) which demonstrated an increase in blood NOx in response to 6 grams per day of PLC given via intravenous infusion.

Two Recent Studies Have Demonstrated An Increase
In Blood Levels Of NOx With Oral GPLC Intake.

The first study to use GPLC involved previously sedentary men and women who were assigned to supervised aerobic exercise with or without treatment for eight weeks (Bloomer et al., in press).

A significant increase in resting levels of blood NOx was noted for subjects receiving GPLC compared to placebo (in a double blind design). Subjects who received GPLC were also noted as having lower levels of lipid peroxidation, a measure of free radical mediated oxidation of lipids. This is important, as increased free radical production is associated with impaired NO bioavailability.

The second study to use GPLC involved resistance trained men who were assigned to GPLC and a placebo for four weeks each, with a two week washout period between each four week phase—also using a double blind design (Bloomer et al., 2007).

At the end of each four week phase, resting blood samples were obtained, in addition to blood samples following static forearm exercise (used to induce a further increase in NO). Blood NOx was noted to be higher in response to the forearm exercise with GPLC compared to placebo, a finding that may have implications related to enhanced blood flow during acute bouts of exercise.

Need For Further Research

If a given oral dietary supplement is in fact capable of stimulating an increase in circulating NO (to date, GPLC is the only such ingredient reported in the scientific literature to do so), to observe a desired effect it must be assumed that:

The increase in circulating NO will cause an increase in blood flow to working skeletal muscle.

The increase in blood flow will be associated with an increase in oxygen and nutrient delivery.

The increase in oxygen and nutrient delivery will promote:
1. An increase in work capacity during exercise.
2. Enhanced recovery post exercise.

Study pertaining to these variables in human subjects using this class of nutritional supplements is indeed in its infancy. Continued work over the next couple of years will hopefully provide new insight into addressing these interesting and important issues.

The Increase In Oxygen And Nutrient Delivery
Will Promote Enhanced Recovery Post Exercise.

Practical Applications

It is well documented that NO acts in blood vessel dilation and improved blood flow. For athletes and fitness enthusiasts, this is essential because greater blood flow is associated with increased oxygen and nutrient delivery to skeletal muscle.

This may be important both during the exercise bout (to aid in performance and to improve the muscle "pump"), as well as during the recovery period (to aid in nutrient delivery to help facilitate exercise recovery). In this way, products aimed at increasing NO may prove helpful.

To date, GPLC is the only dietary ingredient reported to promote such an effect, which may be enhanced if consumed with carbohydrate rich meals, as insulin has been shown to promote vasodilation (Giugliano et al., 1997; Steinberg et al., 1994) and to enhance carnitine retention (Stephens et al., 2006; 2007), which may apply to GPLC (a novel form of carnitine).

Continued research on this ingredient will provide additional information pertaining to the potential for enhanced blood flow, and subsequent enhanced performance and recovery associated with exercise.

Kevin Levrone

2008-12-02T22:21:00.000-08:00

Weight Trainning & Hormones

2008-12-02T21:58:00.000-08:00

Hormones are a busy bunch. From testosterone to cortisol there is a constant battle going on which should, at the very least, be understandable to the average person. Here is some information about hormones for you the average reader.

The time has come for me to lay out in profane simplicity the importance of the body's key hormones and their role in energy, fat storage, muscle building and disease.
Plowing over stacks of research, rummaging through my muscle building memory and compiling engaging information to help you (and me) respect and understand the intricate world of hormones is no day at Pleasure Point.
The facts, biochemistry, sequences of hormonal and enzyme activity and their interplay with nutrients in the bodies of healthy and unhealthy men and women, though pertinent and logical, is confusing when presented in an article intending to be bright and inspirational. Difficulty also arises when the reader is not a pre-med student but simply a guy or gal interested in getting in shape.
Hormones, vast in number and comprising an intricately interconnected system, are considered by scientists to be the body's most powerful biological agents, regulating almost entirely the chemical activities of the body. Their handiwork is reflected in the storage and distribution of excess bodyfat, the density and strength of muscle, levels of energy and sex drive and the symptoms of aging.
The foods we ingest are immediately attended by these amazing workers and they can serve us both positively and negatively. We can at some point and to a considerable degree control the activity of the hormones to optimize their effects on our health and longevity.

Five Hormones
The five hormones I have selected to sketch a rough profile are growth hormone, testosterone, insulin, glucagon and cortisol.
Growth Hormone
Growth hormone, produced in the pituitary gland, is particularly involved in building muscle and directing the body to burn fat. Keep in mind that any efficiency we have in building, repairing and replacing muscle is also efficiency in retarding the aging process. Growth hormone cooperates well with insulin and testosterone in the muscle-building process.
What Is The Pituitary Gland? A small oval endocrine gland attached to the base of the vertebrate brain and consisting of an anterior and a posterior lobe.
The secretions of which control the other endocrine glands and influence growth, metabolism, and maturation. Also called hypophysis, pituitary body.
This life-giving ingredient enhances immune function, inhibits early stages of arteriosclerosis and numerous symptoms of aging. It unfortunately declines in production as one gets older. Growth hormone is secreted in the early hours of deep sleep and it is positively affected by exercise.
View Top Selling Growth Hormone Products

Testosterone
Testosterone is the super hormone in men responsible, to a large degree, for his sexuality and male characteristics. It is to a much lesser degree present in women. It plays a powerful role in muscle building and fat burning and, like growth hormone, declines in production with age.
Testosterone levels fluctuate and can be increased by exercise, provided that over-training is not initiated and environmental variables are favorably controlled:
Fitness
Nutrition & eating patterns
Rest
Sleep
Emotional stress
View Top Selling Natural Testosterone Boosters .

Insulin
Insulin is the hormone secreted by the pancreas that's primary purpose is to transport blood sugar or glucose (derived primarily from carbohydrates) into the cells for energy. It also moves amino acids into the tissues for their anabolic action. Not incidentally, insulin in excess is a very potent fat storage agent, a fat builder.
Pancreas The pancreas is a glandular organ that secretes digestive enzymes and hormones. In humans, the pancreas is a yellowish organ about 7 in. (17.8 cm) long and 1.5 in. (3.8 cm) wide.
It lies beneath the stomach and is connected to the small intestine at the duodenum. Most of the pancreatic tissue consists of grapelike clusters of cells that produce a clear fluid (pancreatic juice) that flows into the duodenum through a common duct along with bile from the liver.
Any given person is more or less insulin resistant or insulin sensitive, depending on a wide variety of conditions including:
Obesity
Lack of exercise
Excessive sugar intake
Insufficient dietary fat
Emotional stress
Genetic predisposition.
Insulin resistance is fast becoming the medical problem of this day and age.
When carbohydrates are eaten excessively, insulin remains chronically high and the cells over time adapt to its presence and become resistant to its function; additional insulin is demanded to carry on its job of transporting sugar into cells for energy, thereby lowering blood sugar.
The persistent and long-term elevation of insulin and glucose in the blood stream cause havoc on the system. Impaired insulin activity inhibits sugar burning and initiates its storage as fat (adipose tissue).
Damage to arterial walls result in cardiovascular disease and insulin-resistance might very well lead to adult-onset diabetes. It is noted that insulin and growth hormone are mutually antagonistic.

Insulin & Supplements: What You Need To Know! I've talked a bit about insulin in the past. I'm going to review my previous article previously published on Bodybuilding.com before delving into some new info.[ Click here to learn more. ]

Glucagon
Glucagon is also a product and secretion of the pancreas yet is exactly opposite of insulin in its action. Glucagon converts glycogen to blood sugar and insulin converts blood sugar to glycogen. Glycogen is unused glucose stored in muscle tissue or the liver to serve as energy when necessary.
Glucagon HistoryIn the 1920s, Kimball and Murlin studied pancreatic extracts and found an additional substance with hyperglycemic properties.
Glucagon was sequenced in the late 1950s, but a more complete understanding of its role in physiology and disease was not established until the 1970s when a specific radioimmunoassay (a scientific method used to test hormone levels in the blood without the need to use a bioassay) was developed.
To simplify, if you followed the order of events of macronutrient ingestion to their active place in the blood stream you would find that, eventually, insulin stores fat and glucagon mobilizes or burns fat. This can be a positive and healthy process if care in the initial manner, quality and quantity of ingestion is observed.
Careless administrators of eating habits risk:
Chaotic blood sugar levels
Appetite cravings
Adipose development
Loss of muscle
Mood swings and energy dips often accompany over-consumption and misguided blood sugar reservoirs.

Cortisol
Where growth hormone and testosterone are hormones that promote muscle building (anabolic), life extension, well-being, immunity, resistance, energy and fat burning, cortisol is the catabolic hormone.
It destroys muscle and contributes to undesirable fat storage. It is primarily a product of stress, real and imaginary. Stress prompts its release from the adrenal cortex and floods our system 24/7.
The Adrenal Cortex The outer part of the adrenal gland, consisting of the zona glomerulosa, the zona fasciculata, and the zona reticularis and yielding various steroid hormones.
The Adrenal Gland is either one of two small, dissimilarly shaped endocrine glands, one located above each kidney, consisting of the cortex, which secretes several steroid hormones, and the medulla,which secretes epinephrine. Also called suprarenal gland.
Over-training elevates cortisol levels, lack of sound sleep facilitates its destructive action and we find it everywhere at once competing with and compromising testosterone and growth hormones' anabolic action. Nutrition, sleep, stress-buffering attitude and exercise counter the enemy.
Behold the battle.
View Top Selling Cortisol Blockers

You Tubes

2008-11-17T00:40:00.000-08:00

Human Growth Hormone

2008-11-17T00:35:00.000-08:00

With thousands of supplements to rave about, an entire cloaked market of potent steroids and the debate about their legalization, why on earth would anyone want to discuss Human Growth Hormone (hGH)?

Human Growth Hormones

With thousands of supplements to rave about, an entire cloaked market of potent steroids and the debate about their legalization, why on earth would anyone want to discuss Human Growth Hormone (HGH)? Hasn't it been proven totally useless as a muscle builder?

Well, if that were true then why is every pro on the circuit injecting massive amounts of the stuff into his already crowded veins? It should be obvious that HGH is one of the most active hormones in the world today. The miracles of testosteronehave amazed the world of bodybuilding with its regular turnout of 300-pound behemoths and she-men, but GH is another story altogether.

When you take into account that hormones may hold the secret to stopping aging in its tracks and that GH is the hormone produced on the largest scale in the human body, it may be our own fountain of youth. I'm not saying that if you start injecting large amounts of an illegal substance you'll live to be 200, there is also the matter of tissue resistance, but again: every little bit helps.

GH starts to decline in the body as we grow older. After the age of 30 it declines by 25 percent every decade, so by the time you hit 60 you are operating at 25 percent of original capacity. If HGH was present in the same amount throughout our lives we'd easily live to 140, be several inches taller and a lot more muscular.

The Benefits of HGH

Growth hormone was discovered in the 1920's and was isolated in the form of somatotropin in 1956. The benefits of HGH are immense, even today new research pops up regularly that reveals new uses for it. HGH is present in the body at a rate of 500 micrograms at any time in the blood of males between the ages of 20 and 30.

It's produced by the anterior pituitary gland under the stimulation of the Hypothalamus (like LH, the testosterone precursor). The effects on our system are tremendous:

HGH promotes and increases the synthesis of new protein tissues, such as in muscle recovery or repair. This is the way new muscle is built.
Recent research suggests its involvement in the metabolism of body-fat and its conversion to energy sources. Tests were conducted in obese people and medical use in treating obesity was proven beyond a doubt. Pro's have used GH as a way of maintaining and increasing lean mass while dieting for years.
It improves the sleeping pattern, makes for less unintended awakenings and betters REM-stage sleep.
HGH produces more energy
It may improve sexual performance
It builds stronger bones
Improves the quality and duration of heart and kidneys

So you can tell the benefits are not few. What's an even bigger card in the weighing of HGH against testosterone and its derivatives is that it is not androgenic, causes no aromatization and shows no side effects in limited doses. It just makes you bigger, huge even in combination with testosterone.

It is believed that we may benefit from doses up to 1 to 1.5 mg in the bloodstream. That is somewhere in the optimal range for natural GH.

How do I up my GH?

Well that's the point everyone was hoping I'd get to. The ways to improving GH concentration is by utilizing the 4 areas of bodybuilding: Training, rest, nutrition and supplementation.

"> Training:

The first way of stimulating GH release naturally is training. Working out, putting the body under extreme stress, I'm sure it's something none of you are unfamiliar with. Intense workouts, energy-consuming events and long periods of physical exhaustion are keys in releasing more Growth Hormone because these catabolic states require extra protein synthesis and in case of lack of energy, fat metabolization to make up for glycogen depletion.

This is no doubt the most potent kind of GH release as it's targeted to meet the demands of the bodybuilder. Of course I'm not telling you anything new when I'm saying you have to work out to gain muscle mass. I hope. Moreover the production of this GH is a direct reaction to a catabolic state that is not wishful to those looking for gains.

The only interesting I can tell you is this: I learned this in my first year of physiology. GH can be manipulated. The general rule of thumb when working out is never to train longer than 45 minutes because that's when GH tapers off and cortisol production sets in. But the half-life of HGH can be influenced.

If you train 40 minutes for a month and increase it by 2 minutes every month, after 10 months, you could train for an hour without inducing a catabolic state. No one has ever tested how far you can push the envelope, but is a proven fact. At this point I see no use for working out longer than an hour. Anyone using moderate to heavy intensity should be able to finish 25 sets in that time.

The highest I use at this time, being a competitor myself, is 22 sets for back. Since I'm still growing I assume that's enough. And since you have to match recovery to training intensity and vice versa, 25 or more sets would nescessitate at least 4500 to 5000 calories, maybe more. My stomach just isn't that big.

"> Rest:

75 percent of your total daily HGH output is produced while sleeping, and most of that in REM sleep. This again stresses the need for a good night's sleep, in case that hadn't quite dawned on you. Though cat naps may further your case a bit, it's unlikely that you can induce a deep enough sleep to start producing GH.

This GH, in any case, is not near as potent as the other kinds because it is produced as a response to a need for sleep protection and a need for energy repletion for the next day, not so much in response to a need for EXTRA energy. But I think everyone understands that without this amount of GH other sources of GH will not be used as efficiently. Getting at least 8-10 hours of sleep is a sacrifice everyone should consider making if you want to get big in a hurry.

Also the regularity of your sleeping pattern could promote more REM cycles and result in more hormonal output. So keeping steady hours of rest is beneficial. If you are one to stay out late on weekends it may be best to still wake up at the same time instead of sleeping in. Otherwise you may disturb your sleeping pattern.

If you are used to sleeping from 10 to 8 and in the weekend you get home at 1, sleep until 8 and add a 1-hour nap every afternoon for the next 3-days to make up for the lack of sleep. But if at all possible maintain steady hours.

"> Nutrition:

Most likely the most important section of the article, and that of the most interest to the natural bodybuilder looking to make the most of his GH. Naturally I have to ask you to take the past two paragraphs into regard before continuing here. You can't expect gains from nutrition or supplementation if your recovery is not adequately adapted.

The search for natural GH secretagogues (secrete and agogue (to teach), so literally to teach to secrete or induce the production of) begins with the most basic of nutrients. Yup you guessed it (or you read it in the previous article):amino acids. But for aminos to have a good effect you need to make sure that 15-20 percent of your diet consists of clean fats. These induce cholesterol, the storage of the base-hormone in the body that leads to the manufacture of most steroidogenic hormones.

The ultimate goal of this paragraph is to give you a complete stack, with amounts, of amino acids that can synergistically produce more GH, but any of them should further the case. I'll list them in order of importance (in this instance, this is not the importance of the amino in the diet).

The doses I'm about to give you are the best range for maximizing GH in a pre-workout stack. If you have anti-aging properties in mind, smaller doses will work as well.

Arginine (5-8 g) or arginine Pyroglutamate,I hinted at this in my last article, are prime movers in the production of natural GH.

Ornithine (4-7 g) works synergistically with arginine, from which it is derived. Together they have the best impact.

Glutamine (5 g) or Glutamine Peptides preserve the use of arginine in depleted circumstances.

Glycine (3-10 g)

OKG (3 g) is very expensive, but useful

BCAA's (3-6 g) for musclebuilding properties, enhanced by GH.

GABA and Lysine in trace amounts, but since they may inhibit the other amino's, it would be best to take these at different times.

Other dietary sources of GH promoting nutrients are Vitamin C (ascorbic acid), Vitamin B3 and most anti-oxidants. Take your stack, which ever amino's it ends up consisting of, 45 minutes prior to your workout for maximal levels of Growth Hormone. On non-workout days, take your stack either before bed or in the morning, both on an empty stomach.

If you wish to learn more about specific amino acids in this stack, or others that may be of benefit to your training regimen, I refer you to the previous article about amino acids. This stack is more than adequate to boost HGH gains by 50 percent. If I hadn't convinced you of the use of protein to gain muscle, the potential amount of GH you get from maintaining protein levels should make you change your mind.

Whey protein especially, and dessicated liver are high in arginine levels. Gearing protein intake to specific goals could be a motivation to keep up the work on the nutritional end of things.

"> Supplementation:

No I'm not telling you to inject GH. Until it becomes legal and then still under a doctor's supervision, I don't suggest you use it. GH supplementation has many benefits though. It increases the protein synthesizing effect of testosterone and causes growth in muscle tissue. Unlike most steroidogenic substances it is currently undetectable in drug tests.

What's more, in small doses it exerts no side effects. In large doses it may be very harmful however.

Too much natural GH causes a condition called acromegaly. A person's muscles grow, but so do his bones, his face, his intestines. Not funny, huh? Plus the muscle you gain on GH is not functional. GH causes no gains in strength. Larger muscles naturally increases strength a little, but without training of the tendons and attachments, no strength increase is noticeable.

The enlarged intestines are what cause the bloated guts on stage in Mr. Olympia contests. Only two substances cause this bloating: IGF-1 (insulin-like Growth factor 1) and HGH. Pros swear by the stuff. It's relatively new to the market as well. For a long time the only source of GH was from cadavers.

This held a great risk of infection with BSE (Kreutzfeld-Jakob disease) a debilitating disease that leads to death in weeks and is currently a hot topic because of recent cases in the European bovine stock as a result of processing animal waste in animal food. Now it's available as somatotropin, synthethized outside the body.

So why did I bring up supplementation if it's illegal? Well how do you suppose you make an illegal drug a legal supplement? In the States there is a law that says that you can sell certain substances over the counter if they are below a certain concentration. So GH is currently being sold as a supplement, though suspended in alcohol. It is supposed to be absorbed sublingually (under the tongue) or through the nasal glands (in the nose).

It's small enough to do this and yields high rates. It can't survive the digestive process and find a way into the blood through ingestion and the only other way is to inject it, which makes it illegal again. The law is the same one that allows ephedrine in fat-loss supps and pseudo-ephedrine in cold-medicine.

The GH we are talking about here is not very effective, nor very cheap, but it pays off as a recovery supplement. I tried it once taking a few drops sublingually after every workout. I didn't gain much extra muscle, none to speak of, but I found that my muscles recovered faster, noticed a decrease in lactic acid buildup and slept better overall.

So it has its merits. The downside: a pricetag of 70 or 80 bucks for a months worth. I wouldn't regard this last paragraph as key to your supplementation regimen and take the three paragraphs prior to it, if you learn anything, but for those who had questions about legal GH, I hereby answered them.

Creatine and the Muscle Fiber Connection

2008-11-07T08:50:00.000-08:00

In this part I will take you through a short course in the science of weight training (resistance training) as it relates to muscle fiber development and bio-energetics. Familiarizing yourself with some of these terms and concepts will help provide an understanding of the link between resistance training, nutrition, muscle fiber development and how creatine supplementation fits in.

I also want you to know some of the basic muscle physiology and biomechanics concepts, and the underlying reasons of how and why certain types of exercise will condition your body (muscles) in different ways. I will also explain to you how creatine fits in to the muscle fiber picture, and how it works at the biochemical level of muscle function.

Confusion Abounds About Resistance Training (Exercise)

Puzzlement about resistance training is still too common despite the advancements in resistance training science. It is more common to see people who are training ineffectively with weight lifting equipment, than to see people who are training correctly for specific strength and muscle building goals; seems unbelievable but true.There are a few reasons for this. First, it's human nature to want to do it yourself. So, armed with a little bit of knowledge, most people try to copy what the so-called experts are doing and make-up their own weight training program. In most cases these programs are not based on science or proven principles, or might not even be suitable for your specific goal.

I am not suggesting that you should not or could not customize your own weight training routine. By all means do so, but do your homework to make sure that you are following a program that is scientifically based, and both safe and effective to get the best results for your exercise effort and level of fitness. For example, following a resistance training program that bodybuilders follow may get you bigger muscles, but might not get you the specific type of strength development you need to be better at your sport.

Another common mistake is that people try all sorts of crazy exercise variations, which in most cases puts them at risk and leads to more exercise related injuries. They put themselves in extreme positions, attempting to shock or "isolate" the muscles in contorted ways. Don't do this.

In the end, a contorted weight training program is counterproductive and will lead to injury, and yield inefficient results. Stick to the basic resistance training exercises that are proven to work the muscle groups most effectively.

So Many Exercises

The good ones are based on solid exercise science. They offer clarity for the reader to help them achieve their personal goals.

As you get more advanced in your training, you will be ready to add some new exercises so reading how others have achieved their performance-fitness goals in your sport may help you to stay on target, or enable you to discover something new to try. In addition, learning about the scientific insights from research studies is also very important.

When you take a close look at the exercises, therepetitions and sets, there is an underlying similarity among effective weight training methods.

In other words, most of the best athletes are training in a similar way, the scientific way. The key to effective resistance training is to follow the best routines that will help you achieve your specific goals, within the least amount of time.

Keep mind that professional strength athletes use the same resistance training equipment as everyone else. Everybody follows the same principles of exercising different muscle groups using repetitions and sets.

Different body parts may be trained the same days or on different days. Resistance training sessions are followed by periods of rest for those muscles exercised, which is needed to give the muscles you exercised time to recover, and grow. You may be wondering if resistance training is so standardized, then why do people get such varying results.

Past Vs. Present

Some of the extra gains you see in today's strength athletes stem from a new understanding of muscle anatomy and physiology, plus better nutrition science and sports nutrition products. We have made huge advancements in sports supplement technology, and have refined the strength and bodybuilding diet composition.

What you may find surprising is that there have been only a few advancements concerning the weight training equipment used by professional strength athletes. Free weights are still the primary instrument of choice for most of their exercises. They offer the best stimulus for muscle growth, providing a full range of motion, and usually, other muscles in the body are recruited for stability.

However, research also indicates that combining free weight exercises, with exercises performed on machines is also beneficial. Machines offer convenience, especially when having to select a workload to exercise with, and provide a means to accomplish some exercises not otherwise possible with free weights. Resistance training machines also provide additional safety for some exercises. Ultimately, the resistance training exercises you use will reflect a balance of what best suits your goals, and what is available to you.

Specific Training Yields Specific Results
Keep Your Goals In Mind

Today championship bodybuilders and strength athletes can develop massive muscles using a more diversified scientific weight training program - one that's not necessarily longer, or harder, but smarter. This is due in part to a new understanding of anatomy and physiology and how growth occurs at the microscopic and biochemical level.

With this new knowledge, resistance training programs for other athletes can be designed for stimulating the different types of muscle cells, called muscle fibers, that make up your muscles. If you want a strong, lean, slim muscular body, or a massive, lean muscular body, the secret is in how you train your muscle fibers.

Muscle Fiber Anatomy & Physiology Is The Key To Success

One type of muscle fiber is called fast-twitch, and it has the potential to significantly increase in size and strength. Fast-twitch muscle fibers can generate explosive power, so whether it's lifting a heavy load, leaping out of the way to avoid getting hit by a car, doing heavy physical work, or being your best in strength sports, your body will do it better, if you develop more fast-twitch muscle fibers.

Another type of muscle fiber is called slow-twitch muscle fiber. Slow-twitch muscle fibers contract more slowly than fast-twitch muscle fibers do. Genetically, some people have more slow-twitch muscle fibers, while others have more fast-twitch muscle fibers. In the trained individual slow-twitch muscle fibers have the capacity to perform work for a long period of time, with light workloads.

Muscle Fiber Types Summary

Type I Muscle Fibers
Also called Slow-Twitch or Slow Oxidative (SO)

They are best conditioned using high repetition training with lighter weights (low intensity workloads) and slow continuous tension movements.

They will increase in size with weight training, but not as much as fast twitch muscle fibers will. With progressive long duration training, slow twitch muscle fibers develop higher density of mitochondria, which increases their ability to produce energy from fatty acids and also glucose.

They have a small diameter, with high capillary density and low glycogen content, when compared to fast-twitch muscle fibers.

Another major difference between type I and type II muscle fibers is that type I muscle fibers have larger myoglobin content. Myoglobin stores ready to use oxygen in the muscle fibers.

Type I muscle fibers are the muscle fibers that get fully developed by long distance athletes. In general glucose and free fatty acids are the major fuel sources during long distance type activities that use predominantly type I muscle fibers.

Type IIa Muscle Fibers
Also called Fast-Twitch Oxidative-Glycolytic or Fast Oxidative Glycolytic (FOG)

They are moderately fatigue resistant, the have a good capacity for exercise induced hypertrophy (increase in the size of the muscle fiber), and moderate resistance to exercise induced structural damage.

Development of Type IIa muscle fibers is important for sustained, strength stamina.

They respond best to medium repetition training using moderate weight (medium intensity workloads) and fast concentric movements, but slower eccentric movements.

They are medium diameter, with intermediate capillary density, and intermediate glycogen content.

Type IIa muscle fibers generate most of their muscle contraction energy from glucose.

Type II b Muscle Fibers
Also called Fast-Twitch Glycolytic or Fast Glycolytic (FG)

They can be trained to store a ready to use supply of immediate energy in the form of ATP and CP.

They have great capacity for exercise induced hypertrophy and susceptibility to exercise induced damage.

Well developed type IIb muscle fibers have the capacity to generate explosive strength and power.

They respond best to high intensity, explosive concentric movements using heavier weights (high intensity workloads), and a slow eccentric movement. When fully developed they have the largest diameter, high glycogen content, and low capillary density.

In general, creatine phosphate is the major source of energy for the first several seconds of high intensity activities, and also glucose metabolized via anaerobic glycolysis.

Medium intensity and medium duration physical activity starts to depend more on aerobic energy producing pathways. Muscle glycogen is also depleted at a faster rate during high intensity training and athletics.

Note: the high energy storage / producing molecules ATP and CP are collectively referred to as phosphagens.

One way long distance exercises develop your slow-twitch muscle fibers by increasing the number of fat burning machinery in the cell, called mitochondria. Distance exercise also stimulates your body to make more blood vessels in your muscles to deliver oxygen and nutrients, and remove waste products at a higher rate.

Sports such as long distance running, swimming, cycling, and walking condition slow-twitch muscle fibers, and so they are called aerobic exercises, or oxidative. The reason for this is that plenty of oxygen is needed for the slow-twitch muscle fiber cells to make energy from fats and carbohydrates, to fuel the steady pace muscle contractions, performed over time.

In fact, the longer you exercise, and the better conditioned your slow-twitch muscle fibers will be, and the more fat your body will use for energy both during exercise and during rest.

From a strength and bodybuilding development standpoint, this low intensity, long duration exercise, provides certain fitness benefits, but does not build-up much muscle mass, or maximum strength potential. In fact, it can have the opposite effects. To illustrate this, think of how a marathon runner is built when compared to a sprinter. They both run fast, but the marathon runner is conditioned to run as fast as possible for a long period of time - usually about a maximum of 12.5 miles per hour. The marathon runner has well developed slow-twitch muscle fibers, but underdeveloped fast-twitch muscle fibers. Some long distance runners actually develop bodies that make them look undernourished.

Sprinters on the other hand have trained their bodies to move as fast as possible over a very short distance--100 meters under ten seconds, for a maximum speed of about 22.5 miles per hour.

This takes explosive muscle power, and a higher output of energy per second. To develop the capacity to do this, the sprinter needs to build up fast-twitch muscle fibers, which have the capacity to get really big, and generate explosive muscle contractions, for a short period of time before fatigue sets in.

Visually sprinters are more muscular and shapely when compared to long distance athletes. And while athletes with highly developed fast-twitch muscle fibers mostly draw upon carbohydrates for energy, they are still able to maintain a low percentage of body fat because these larger muscles need more total calories per day for energy. Sprinters and other strength athletes have the timeless classic body of champions depicted in early Greek and Roman art--the body type that comes from high intensity resistance training.

The point of this excursion into muscle anatomy and physiology is to show you that your body has the ability to respond and develop differently depending on the type of exercise, frequency of exercise, intensity of exercise and duration of exercise.

For the sake of this overview, heavy intensity resistance or weight training means using heavy workloads (weights, resistance), and expending a lot of energy in a short period of time. When you exercise at heavy intensity, your duration will be limited because muscle fatigue occurs quickly from this type of physical exertion.

Weight Training Involves
Expending A Lot Of Energy In A Short Period Of Time

Light intensity weight or resistance training means using light workloads that can be performed for more repetitions, and longer periods of time. Medium intensity weight or resistance training means using weights somewhere in between heavy and light, with the number of repetitions per set also in the middle range.

When following a weight training program using a variety of heavy intensity, medium intensity, and light intensity work loads, you will actually be stimulating increases in strength and muscle growth in all of your muscle fibers; typically what bodybuilders do.

Where Creatine Fits In

Due to the fact that your muscles are composed of both fast-twitch and slow-twitch muscle fibers, this leads to some dynamic muscle building possibilities. But the story gets even more interesting, because there are two primary types of fast-twitch fibers in your muscles. One type, called type IIb (or fast-twitch glycolytic), can be trained to grow to massive proportions and has the ability to store more immediate energy in its cellular liquid; can then be used to fuel extremely powerful muscle contractions.

This immediate energy is used up quickly under extremely heavy workloads, and fatigue sets in within a few seconds when exerting maximum effort. The other type of fast-twitch muscle fiber is called type IIa (or fast-twitch oxidative glycolytic), and is conditioned from weight training with middle intensity workloads, and for a wide range of reps, longer duration.

Preferential development of type IIb muscle fibers is important to people who are involved in sports that require extreme bursts of muscle contractions, such as competitive weightlifting, powerlifting, sprinting, football, baseball, shot put, goal keepers, and the like. Your fast-twitch muscle fibers can be developed to perform over a range of heavy to middle to light intensity workloads. The extent to which you need to develop the type IIb muscle fiber energy systems depends on your performance goals, and what energy systems are needed to be best at your activities.

When type IIb muscle fibers are exercised correctly they get quite large, and store a resting level of adenosine triphosphate (ATP), and creatine phosphate (CP) (also called phosphocreatine (PCr). So, when a powerlifter attempts to squat 1000 pounds for one repetition, as ATP gets depleted, the CP is used quickly as an immediate source of biochemical energy to replenish and make more ATP very, very quickly.

This is one reason why loading up with creatine monohydrate supplements results in increased strength and longer workouts. When you load up your body with higher amounts of creatine, your muscles eventually are able to increase the amount of creatine phosphate stored in them. In the process, muscle fibers also grow larger.

Research has revealed that it is also important to keep on taking creatine supplements to maintain this higher than normal amount to keep total body creatine and creatine phosphate in your muscles. So from taking creatine supplements, during high intensity exercise and sports performance, there is more creatine phosphate to replenish ATP. Now keep in mind that these ATP - CP bioenergetics occur in a short timeframe, measured in seconds. This is why much of the research has proven that taking creatine is more beneficial to strength athletes (Type II muscle fiber athletes) than endurance athletes.

From knowing about these muscle fiber bio-energetics, it is easy to understand why sports scientists thought it would be beneficial to increase creatine level in an athlete's body. During the course of over a decade of research, additional benefits of ingesting creatine monohydrate supplements were also revealed, in addition to creatine being a strength athlete performance enhancer as originally thought.

Benefits, such as increased muscle size and lean body are what have made creatine supplements one of the most popular and useful strength and bodybuilding supplements in the world.

This ready-to-go supply of ATP and CP in your muscle fibers, much of it is in the large Type II fibers, is referred to as the immediate energy source. While it lasts only a few seconds, it is important to explode in to action, and generate tremendous force for short periods of time. Also occurring during these seconds of all out effort is the splitting of glucose in the muscle fiber's cellular fluid, to assist in the replenishment of ATP and CP.

This is the biochemical step that forms pyruvate, or lactic acid as a byproduct (as further explained below). Once this immediate energy supply of ATP and CP is depleted, the ability to generate high intensity force is reduced, and some time is required for the muscles to rest, clear out waste products, rebuild the ATP - CP, and engage in another high intensity bout of exercise or work.

As strength athletes develop their muscles, i.e., more and more type II muscle fibers, the need for creatine supplementation becomes even more important. These bigger muscle fibers require more creatine to help maintain high levels of total creatine and creatine phosphate. So, with progressive strength and muscle size development, keep taking creatine to support your progress and peak athletic performance.

Some Additional Muscle Bio-energetics Information

As the immediate energy system is getting depleted of its capacity to produce ATP, glucose molecules (glycolytic energy production - producing energy from glucose) the muscle fibers is quickly split in half, which produces more ATP for muscle contractions to continue. If all out effort is maintained, lactic acid eventually builds at a rate faster than it can be cleared away, and muscle fatigue occurs. In the process of this type of exercise, these workloads actually stimulate development of type IIb and type IIa muscle fibers. Keeping in mind that type IIa muscle fibers have the capacity to develop and perform over a range of intensities and duration due to their glycolytic and oxidative abilities. As the workloads are reduced, a moderate intensity weight training set can be performed for a longer duration of time.

All of this bioenergetics knowledge is important, because it is your underlying energy system that you are actually training to build up a capacity of your muscles to develop and to store and use energy, to accommodate different types of workloads, and eventually turn chemical energy in to mechanical energy to best suit your athletic needs. Additionally, the rapid production of energy from CP and or glucose in the type II muscle fibers occurs mostly without oxygen, which is why this type of muscular exertion is referred to anaerobic.

Slow-twitch muscle fibers metabolize glucose more slowly and completely than fast-twitch muscle fibers, and also use more fatty acids for the production of energy, in addition to glucose. This means that training and developing the slow-twitch muscle fibers will burn fat more readily. As described above, high intensity exercise uses primarily immediately available ATP, CP and glucose from muscle tissue (from glycogen stores) and glucose circulating in the blood stream as supplied from the liver.

Therefore, anaerobic exercise is not very effective in burning body fat. Studies show that by varying the amounts of anaerobic and aerobic exercise you can achieve a diversity of body composition and performance results, which is ideal for general fitness. However, competitive athletes and bodybuilders have to be more selective, and train to develop their muscles to an extreme point to achieve athletic excellence.

Aerobic and anaerobic metabolic pathways are occurring all of the time, but different energy systems will employ one system more than the other. Depending on how your body is trained to best use the different energy systems is what makes the difference. Let's look at an example.

If you were to lift a one pound weight for several minutes, the slow-twitch muscle fibers in your arm muscle would be supplying most of the energy to do this type of low intensity, long duration work.

If you chose to lift up a thirty pound dumbbell, and began to do reps, your type IIb fast-twitch muscle fibers are activated and anaerobic energy systems are called upon to generate the energy need to produce this short duration, high intensity work. Keep in mind however, that the muscle fiber activation boundaries are not perfectly segregated and that at this level of all-out muscular effort, all of your muscle fibers are at work.

The Intensity-Duration Muscle Fiber Connection

So, what does all this talk about fast-twitch and slow-twitch muscle fibers have to do with you?

It opens up new possibilities to how you can use weight training to develop your body best for your sport or personal fitness goals. Let's face, it's hard pumping heavy loads of iron. But, maybe you do not need to. Very few athletes need to lift very heavy weights for a few repetitions like powerlifters and Olympic weight-lifters do. When you think about using weight training to improve your sports performance, ask your self if being able to squat 1000 pounds once would help, or being able to run a marathon will make you better at your sport? Even in power sports like football there is a balance to developing muscles that can produce powerful muscle contractions, over and over again for peak athletic performance throughout the entire game.

The Bodybuilder

To illustrate the magnitude of type IIb and type IIa muscle fiber development, let us take a look at some impressive statistics from the bodybuilding legends.

Strength-Stamina Potential

From a muscle fiber development standpoint Arnold's ability to lift such an impressive amount of weights for a variety of repetitions is a direct reflection of his diversified muscle fiber development. I think most people would be satisfied with being able to bench press 225 pounds for one repetition. But being able to bench press 225 pounds for 60 repetitions demonstrates the strength-stamina potential that well developed fast-twitch muscle fibers have to offer, especially type IIa muscle fibers.

Total Muscle Fiber Development

He performs two of these giant sets, about twice a month, and produced drastic gains in shoulder muscle development. This again demonstrates how variable weight training can be used to stimulate total muscle fiber development.

Muscle Fiber Recovery and Growth

There is another side to the muscle fiber story that concerns time for recovery; muscle fiber growth and repair. When training with heavy workloads for a few repetitions to develop type IIb muscle fibers, the muscle fibers breakdown and need several days to fully recover.

When, resistance training with medium workloads, targeted at developing type IIa muscle fibers, these muscle fibers are more resistant to exercise induced damage, but still need a few days to recover. When using light workloads, for higher repetitions, less muscle damage occurs, and less rest is needed for muscle fiber recovery and repair.

In practice, when the purpose of your resistance training is for maximum muscle building, this means that it is best to alternate the intensity of your weight training sessions from workout to workout for maximum muscle building results. After a high intensity weight training day, you need to wait several days for your type IIb muscle fibers to fully recovery.

In the meantime, your muscles can endure medium and light intensity weight lifting sessions. Ideally, each training day should consist of a combination of high, medium and light resistance training intensities for different muscles.

Note however that these training-recover principles vary when applied to training for maximum sports performance, as the primary goal is not training for maximum muscle growth, but maximum sports-specific muscle performance. Even in the context of sports performance training, the application of varying high intensity training sessions with medium and low intensity training sessions is viable, as your body cannot withstand the stress of high intensity training, day after day.

In fact, Russian scientists developed a technique to determine if their athletes, especially strength athletes, were over-training and if they needed to take a medium to low intensity training day versus a high intensity training day. To do this, the scientists developed a quick test that measured the amounts of testosterone and cortisol in the saliva of the athletes. The athletes would get their saliva tested first thing in the morning. Depending on the relative levels of testosterone and cortisol, the scientists would determine what intensity level of training an athlete can handle that particular day. Generally speaking, when cortisol levels are high, this is an indication of over-training, and a medium to low intensity training day is best.

The moral to this story is that training smarter and not necessarily harder is what works best. Too often when the gains slow down, individuals start training harder, and harder, when in fact they might need to be staggering high-medium-low intensity workouts smarter, and make sure that their nutrition and sports supplement programs are adequate. Keep in mind that this approach is being applied at the level of the elite athlete, who trains sometimes several hours a day. So, medium and low intensity training days, does not mean you are not breaking a sweat, you are just not pushing yourself to the maximum limit of your performance, like you would on a high intensity training day / workout.

There are some individual dynamics concerning recovery from weight training sessions to also consider. Some people may recover quicker than others. In general, young people recovery quicker than older people, and men recovery quicker than women. So while you can follow general resistance training example programs, ultimately, as you become more advanced, you will need to fine-tune your weight training to best suit your individuality. This is why you need to keep a good training and nutrition log book; the evidence based, scientific approach.

These are just some general rules to keep in mind for muscle building and strength training. Resistance training for sports performance is a bit more complicated. Keep in mind that while advanced bodybuilders have huge muscles, this is just what they are training for. They are not training to improve their performance on the playing field to win powerlifting contests.

Body Building & Chemicals

2008-11-02T22:40:00.000-08:00

Everything good or bad in life and bodybuilding depend upon the chemistry we introduce our bodies to.

In our society a reality has at last become accepted: Age and sexual gender do not dictate athletic potential. With the main stream acceptance of high quality sportssupplementation came stronger fitter bodies of all ages and entire thirty, forty and fifty-something generations pouring into the once undisputed young man's domainâ€¦the gym.

The term "sports chemistry" once meant anabolic/androgenic steroids (AAS) and seedy images of team doctors closing their office doors to inject some illicit substance into an already enhanced athlete. Oh how things have changed!

I often marvel at the way that mere perception alters the responses one will receive to any given statement of factâ€¦ so let's open with a good one:

"Everything good or bad in life and bodybuilding depend upon the chemistry we introduce our bodies to."

Action/Reaction Factors

Before anyone gets their panties in a bunch and dials up all of the three letter organizations that investigate illegal activities, let me explain that statement of fact. All organic and inorganic matter is made up of chemicals and chemical substrates. Any living organism (uh, like you and me) not only has the ability to, but an absolute need for interaction with the environment around it through Action/Reaction Factors.

As an example, think of the saturated fat in red meat and eggs (don't get me started on synthetic trans fats). The liver utilizes saturated fats to manufacture or synthesize a steroid called 5-Cholesten-3b-ol. (Most people know this chemical by the name of cholesterol) Through Action/Reaction Factors controlled and induced by natural endogenous (manufactured inside the body) enzymes the body (begins its illegal activities) utilizes a series of chemical biosynthesis pathways that include the following:

(1) Cholesterol > (2) Pregnenolone > (3) Dehydroepiandrosterone (DHEA) > (4) 4-Androstenedione > (5) Testosterone

Officer, arrest that body! It just manufactured an illegal AAS and administered it without a doctor's prescription.

If this body had not been provided with saturated fats (chemical substrates) it simply would have utilized unsaturated fats as the initial testosterone precursor. If the intake of all fats had been excluded, the eventual outcome would be predominant loss of lean muscle mass, energy, and libido with dramatic increase of female pattern fat deposits.

The term "sports chemistry" now refers to everything from diet and supplementation to hormone therapy with testosterone, growth hormone (GH), IGF-1, HCG, and progesterone. Thanks to the major advances made by the sports supplement industry the main differences between each of these is the issue of prescription -vs.- OTC since each is merely a chemical/chemical substrate.

This fact has leveled the playing field for athletes of all ages, level and gender by blurring the fine line between chemical muscle enhancement and nature. Interestingly enough, training and the results that come from it are nothing more than chemistry as well. What few people realize is that there are specific training protocols that result in specific responses. This again is controlled by a series of Action/Reaction Factors and, to a great degree, are readily altered to induce a specific response of choice.

Hormones & Horomone-like Substances

Testosterone, GH, IGF-1, insulin, and many other hormones and hormone-like substances are manufactured endogenously by the body in response to different training stimulus if the proper chemical substrates are provided. Since each of these has multiple and significant different effects upon an individuals physiology, and more specifically upon muscle and fat tissue, it is therefore possible to significantly effect the outcome of a chosen training and supplemental protocol. I realize that many have unnecessarily accepted the level of mediocrity that is often justified by the catch-all words "genetic potential" and touted by way to many magazine articles.

This of course means that I am about to make some bold and crazy statement to the contrary. (Definition of crazy: Not accepted by the main stream publications as their current point of view) Anyone can significantly effect their own genetic potential in a favorable way and by specific choice. (Yeah, I said and have proven that many times.) I am not saying that everyone can be an Arnold, Dorian, orRonnie, but I am factually stating that through specific-intent protocols and phases an individual can significantly effect specific results far greater than ever imagined by the average athlete regardless of age or sexual gender. (Ya, I said that too)

Okay, I hate the quoting research sites game simply because any idiot can alter a quote or statistic of most research results. But just to momentarily quiet those who erroneously depend upon them for sole validity (instead of actually training and being living examples themselves etc.) I would like to point out a few actual findings. (Geez, you would think a few pictures would do the job, huh?)

8-Week Study On Heaving Weight Training

Sometimes good information comes from unexpected places. In a study done to evaluate what effects 8 weeks of heavy weight training has upon serum lipid and lipo protein concentrations scientist made an interesting series of discoveries.

As the scientist analyzed the data from 32 college males and females after concluding an 8 week heavy weight training protocol they realized that the test subjects muscle fibers showed evidence of converting from type-I (slow twist) to type-II (fast twist) muscle fibers. First realize that this occurred in only 8 weeks. Second, the fact that the aerobic muscle fibers changed into size/strength oriented (therefore high growth potential) muscle fibers in itself validates the potential for specific training stimulus for specific results issue. By the way, it is good that the researchers were able to extract this finding from their research project. (Research projects are not cheap to fund) In fact an 8 week period is not enough time to produce any type of result concerning lipid profiles.

Each of us possesses type-I (slow twist) and type-II (fast twist) muscle fibers in different ratios in different muscle groups. The so-called "average" individual initially possesses about a 50/50 body ratio. Type-I fibers are considered low growth potential aerobic oriented muscle fibers and type-II fibers are considered high growth potential anaerobic/strength muscle fibers. Obviously the greater an athlete's muscle fiber ratio favors type-II fibers, the greater the potential for muscular growth and strength increase.

Type-II Muscle Fiber

The ability to alter the ratio through specific training protocols means also the ability to effectively alter genetic make-up. A study done in Oslo, Norway examined long term and short term (acute) hormone responses of 9 experienced test subjects to two different training intensities. The high intensity work-out required the test subjects to perform free bar back squats (front and back) using 100% of their 3 rep max for sets. The moderate intensity work-out required the athletes to do the same exercises utilizing 70% of their 3 rep max for sets. Rest periods were 4-6 minutes.

Results Of The Study

The test subjects blood samples were taken before, after 30 minutes into, and every 15 minutes for the first hour after each work-out. Next, blood samples were taken at 3, 7, 11, 22, and 23 hours post work-out.The analysis of the blood samples was for:

(1)

(2) Hormones that affect catabolism (tissue wasting): ATCH (adrenocortotropic hormone) and cortisol.

Other substrates analyzed include creatine kinase and lactate. (As indicators of actual training intensity)

The test results verified that high intensity training induced a significantly higher level of testosterone and cortisol secretion (and moderate intensity did not) as a short term hormonal response. Though both testing protocols showed a decreasing testosterone level in the post-training hours, the high intensity training results were consistently higher than those of the moderate intensity. LH and FSH levels were not significantly altered as a result of either training intensity. This is a huge finding that exceeds the evidence of higher intensity training protocols being the better method for triggering a significant increase in testosterone.

The majority of endogenous (naturally produced inside the body) testosterone synthesis in males is handled and regulated by the hypothalamus-pituitary-testes-axis (HPTA). It all begins when the hypothalamus receives neuro-net impulses that signal the release of leutenizing-hormone-releasing-hormone (LHRH) which in turn tells the pituitary gland to release leutenizing hormone (LH). LH then makes contact with the testes Leydig's cells that produce testosterone and release it into the vascular system. However, there is a secondary testosterone synthesis pathway that may be hyper-activated as a result of high intensity training protocols.

The adrenal glands produce several different hormones. The hormone of interest for this issue is called dehydroepiandrosterone (DHEA). DHEA is an androgen that is responsive to enzymic alterations called conversions. Two of the enzymic conversion products of DHEA are 4-androstenedione and 4-androstenediol which in turn are converted into testosterone by the 17-BHSD and 3-BHSD enzymes respectively. Of course under normal metabolic conditions there are several other potential conversion products possible including estrogens. But high intensity training appears to foster a pro- 17 & 3- BHSD environment that results in a favorable conversion rate of these two DHEA conversion products to testosterone.

So specific training does have specific hormonal responses. What does that have to do with altering genetic potential?

Other Professional Opinions

Histochem Cell. Biol. 113(1): 25-29, 2001

It is well documented that consistent heavy resistance training actually increases the concentration (number) of androgen/anabolic receptor-sites on trained muscle tissue. All AAS, whether produced endogenously or provided exogenously (form outside the body), exert their serious anabolic effect by binding or merging with androgenic/anabolic receptor-sites on muscle cells. If muscle cells and fibers possess a greater number of these receptor-sites they also possess a greater genetic growth potential. Guess what. Yup, testosterone is an AAS.

J. Streng Cond. Res. 14(1): 102-113, 2000

So you have been told that you can not alter the peak of your bicep or build a wider chest and back? To a great degreeâ€¦B.S. Muscle is not merely a bunch of fibers that attach to bones contracting and relaxing to provide potential movement. Muscle is composed of multiple fiber sizes and types. Each fiber is made up of different size cells with different individual metabolisms, and different contractile potential and amino acid profiles. This means that during different exercises and different angles of execution there is a different recruitment pattern of different regions of the muscle (confirmed by EMG). Therefore it is possible to trigger the growth process on a more site-specific basis. So is it obvious yet that you can utilize specific protocols to induce growth in specific areas resulting in an alteration in shape?

J. of the Amer. Med. Asso. 286(10)

It is too often accepted that age is the final deciding factor for muscular growth potential. Without a doubt this is the silliest reason of all for anyone to endure mediocrity.

When we are discussing the issues of muscular accruement we are actually discussing which side of the protein-turn-over-rate (PTOR) an individuals body favors. The PTOR is the rate at which an individuals body builds new proteins (anabolism) and destroys old ones (catabolism). This means that for actual muscular accruement to occur an athlete's body must build more new proteins than it destroys each day.

At the University of Texas in Galveston researchers utilized amino acid tracing techniques to study 48 healthy men. The protocol was intended to track the rate at which test subjects bodies created muscle proteins and destroyed muscle proteins. What the researchers found was that the PTOR (protein turn over rate) for both younger and older men is nearly the same. This means that an individuals potential for lean muscle mass gain is potentially the same regardless of age.

It seems that the reason for lean muscle tissue loss and weakening is not necessarily age related. A sedentary life style is a sure way to cause a dramatic decline in endogenous anabolic hormones such as testosterone, GH and IGF-1. Poor dietary habits not only increase insulin insensitivity but also alter an individuals body biochemistry to a point that disallows the ability to properly utilize protein from food.

Bottom line here is that training protocols, diet, hormone profiles, and life style are the main deciding factors for alterations in "genetic potential" regardless of age and sexual gender. Building the perfect beast is a matter of choice and letting go of the eternal dogma that holds each of us in mediocrity. Oh ya, andâ€¦

This may appear an over simplification of a normally complicated topic, but in truth it is the tip of the ice burg and only the introduction to what is possible for anyone who chooses, and what has been embraced by those have experienced the reality.

Testosterone Boosting Supplementation

2008-10-30T10:12:00.000-07:00

Learn more about testosterone and why it is so important to our bodies, especially the bodybuilder. Below I list some of the maladies and top natural supplements to boost testosterone levels. Learn more and try them out!

Introduction

As most of you fellow bodybuilders know, testosterone is the male hormone responsible for the development of the male sex and reproduction organs; in addition to also promoting male characteristics such as a deep voice, facial hair, increased levels of muscle mass, aggressiveness, confidence, and supports a healthy sex drive. Men's testicles produce this hormone in large quantities while female's ovaries produce some of it in very small quantities.

Low levels of this hormone create metabolic issues that have immediate and long-term consequences for the person suffering from a deficiency.

Maladies Of Low Testosterone Levels

Needless to say low levels of testosterone can cause a male to first and foremost lose his sex drive. Also energy levels will plummet as well as muscle mass and strength.

Even if you are giving it all you got in the gym and following your diet, you may find that getting a good pump at the gym is hard, and also that gaining muscle is becoming a very hard task to accomplish. Worst of all, fat loss seems harder than ever as well.

If you suffer from low testosterone your mood may also take a dive and you may often feel depressed. In addition to the above, the following are also maladies of low testosterone levels:

Increased insulin resistance (which makes it hard to lose body fat as insulin levels will increase in the body due to the fact that the cells are not accepting this hormone efficiently).

Constant fatigue and reduced zest for life.

Reduced mental capacity.

Age For Decline:

At what age does this decline start happening? The time at which this decline in levels begins is still much debated amongst experts but recent research seems to indicate that it can begin as early as 25-30 years old. My advice to you is that if your sex drive is low, then you should have your levels checked because this is the most common symptom of low testosterone.

Below are the normal values for testosterone levels:

Normal range of total testosterone is between 300 - 1200 nanograms per deciliters (ng/dl)

Normal ranges for free testosterone (the actual active testosterone that your body can use) are: 8.7 - 25 picograms per milliliters (pg/ml).

Needless to say the closer to the upper level you are in both ranges the better.

Top Natural Supplements That Can Help Boost Testosterone Levels:
(Not Recommended For Teenagers - Except For ZMA)

Once you find that your levels of testosterone are beginning to decline, there are several supplements that one can use in order to keep them optimized naturally. Please remember that for the most part (except for the first two supplements presented) only if you are older than 25 years old, when the hormonal production may begin to decline, should you start considering the use of these supplements.

Teenagers, in my opinion, should stay away from any supplement that has an effect on hormonal levels as there is no need to upset a system that is already operating at peak efficiency. Besides, teenagers produce roughly the equivalent of a 300 mg shot of testosterone per week anyways so there is no need to attempt an increase in production.

The efficacy of some of these supplements is still under debate by some of the experts in the field, but in my opinion as a competitive athlete I have seen an edge by using them.

1. ZMA:

A scientifically designed anabolic mineral formula. This formula consists of Zinc Monomethionine Aspartate, Magnesium Aspartate and vitamin B-6.

This all-natural product has been clinically proven to significantly increase anabolic hormone levels and muscle strength in trained athletes. Hard training athletes typically deplete the body from these essential minerals.

Studies have shown that supplementing with 30mg of Zinc and 450mg of Magnesium per day can elevate testosterone levels up to 30%! I take 2 caps in the evening time from Prolab Nutrition's ZMA.

Note: Due to the fact that ZMA consists of
two minerals and a vitamin B, teenagers
can safely use this product

2. Viraloid:

Viraloid is a natural blend of steroidal alkaloids derived from high sterol containing plants which ensure an increase in the body's own production of testosterone by increasing the Leutenizing Hormone levels in the body. This is a great product for anyone who is looking to boost their hormonal levels naturally.

Some of the properties that I like about this product are that the body does not get used to it; as a matter of fact, Viraloid works better over time. In addition, it decreases estrogen levels and increases testosterone sensitivity in the muscle optimizing as a result utilization of this hormone.

Results are felt at the end of the first week in the form of an increased feeling of well-being and slightly fuller muscles. You'll start feeling a most definite difference by the second week of use in the form of increased strength levels.

This product is produced by a company called VyoTech Nutritionals. Since I weigh 194 I have to take 2 caps twice a day. However those who weight less than 176lbs can get away with half of that.

Note: I feel that this product can be used
safely by anyone 20 years old or older.

3. 17-HD:

17-HD is the strongest androgen available without a prescription. It was created by extracting (using a Multi-Fraction Extraction Process) the anabolic parts of the herb smilax and then re-arranging the hydrogen and oxygen atoms of its natural steroid ring (using a patented hydroxylation process) to create a highly androgenic and anabolic compound.

Steroids are classified as either mainly androgenic or anabolic. Androgenic steroids give you more size and strength while anabolic ones provide more hardness and conditioning. 17-HD's unique molecular configuration gives you the best of both worlds without the side effects as there is no estrogen conversion (which means no water retention, no female fat deposits or depression) and no DHT conversion which means that neither the hair line nor the prostate will be adversely affected.

The way that the 17-HD molecule is bound accelerates absorption and uptake in such a way that you feel the effects in minutes (approximately within 30 minutes of ingestion on an empty stomach). Increased strength, better pump and stamina, more energy and increased sex drive are amongst the effects that you will feel when you start taking this product.

The most impressive thing is that some of these effects you get as soon as you ingest it within 30 minutes (a claim that I was very skeptical off until I tried it).

17-HD is also produced by VyoTech Nutritionals and what I like the most about it is that all you need is 1 capsule 30 minutes prior to the workout on an empty stomach and you feel the effects immediately.

4. 6-OXO:

6-OXO, which is short for 3,6,17-androstenetrione, is a very powerful androgen metabolite that increases testosterone levels naturally through a suppression of estrogen levels (the hormone that females produce in high amounts and that gives them their female characteristics).

Believe it or not, males produce this hormone as well, mainly through the work of the aromatase enzyme which aromatizes (converts) the testosterone we produce into estrogen.

6-OXO works by binding to the aromatase enzyme and rendering it ineffective, something that corresponds in an increase in testosterone levels. I take 3 capsules of 6-OXO with my Prolab ZMA at night with the last meal. The product I take is made by ErgoPharm.

5. Eurycoma Longfolia:

Eurycoma Longfolia unbinds testosterone from a hormone called SHBG (sex hormone binding globulin), which prevents the absorption of testosterone into the receptors.

Taking Eurycoma, helps the body free bound Testosterone into Active Usable Testosterone by lowering SHBG (sex hormone binding globulin) by an average of 30%.

I get my Eurycoma Longfolia from two sources: A product from Biotest called Tribex Tabs where I take 1 capsule twice a day and another product called Promen-X, which not only helps to boost testosterone levels but also increases Nitric Oxide levels as well with only 1 tablet a day in the morning.

Final Thoughts On Testosterone Boosting Supplementation

If you are an over 25 year old trainee whose testosterone levels have already begun to decline and who wishes to increase them naturally, then you may want to try some of these supplements. There is no need to take all of these at the same time. You could get great benefit from doing 6 weeks of one, 6 weeks of another and so on. But if you have the finances to use them all, I have found no adverse effects from doing so.