APPLIED ERGOGENICS

Kratom: Does it releive pain and is it safe? BY Jerry Brainum

2019-07-03T06:39:00.000-07:00

Kratom is a popular natural pain remedy that is controversial for a number of reasons, as explained in this video. For the most in depth information about nutrition, exercise science, supplements, anti-aging research, fat-loss techniques that work, ergogenic aids, hormonal therapy, women's health and fitness, and much more, subscribe today to Jerry Brainum's Applied Metabolics Newsletter (www.appliedmetabolics.com).

PACK ON POUNDS OF RAW MUSCLE BY JERRY BRAINUM

2019-05-13T22:48:00.000-07:00

There's no big secret to gaining weight; just eat more. For many bodybuilders, however, it's not that simple. For those who have a "fast metabolism," gaining weight is often a slow, arduous process. Such people don't really have a speeding metabolism, but they do have a tendency to turn excess calories into heat. People who have a tendency to become obese have the opposite problem: a metabolism that turns calories into fat faster than you can say "Roseanne Barr."

Thin people who want to pack on some pounds have trouble eating enough to support weight gain. While it's easy to talk about eating six or more times a day, in practice that's usually unrealistic advice. Little things like work and family often interfere with meals. Of course, you can always carry premade meals packed in Tupperware, the way Mike Ashley does.

A better solution is to supply your extra calories in liquid form. Weight-gain drinks are easy and quick to make, and there is a great variety of products. When food supplements first became popular years ago, you didn't have much choice with respect to the weight-gain versions. The few that appeared on the market had names like "Crash-wieght."

The problem with the early products was their poor quality. The protein source usually consisted of something cheap, such as powdered milk. Sugar and flavorings rounded out the ingredients. Vitamins and other nutrients were rarely included in the brew. If you consumed enough of these products, you would gain weight -- but not the right kind of weight. The high-re-fined-sugar content often resulted in increased blubber rather than muscle.

Since then weight-gain supplements have evolved considerably. Today's high-tech powders offer a veritable cornucopia of high-quality protein or amino acids and exotic nutrients. Well take a closer look at some of the features of these products later. First, we must discern exactly what it takes to gain weight.

Weight-gain Dynamics

As the amount of potential energy in a pound of muscle is about 2,500 calories, many nutrition experts say that to gain weight you must consume at least 2,500 calories more than what your're currently eating. This should result in a gain of one pound of muscle.

That figure is simplistic, however. Because of the high thermionic ( calories into heat ) capacity of many underweight people, some folks may need to take in more than 2,500 calories. Many factors come into play here: how efficiently you use calories, your size, your body composition, and the way you exercise. In order to find the optimal amount of calories you need to take in in order to support weight gain, you will have to experiment.

Your added calories should come from nurtient-dense foods. These are foods containing substantial amounts of vitamins, minerals and protein, as well as calories. Low-nutrient-density foods are like those old weight-gain drinks: high in sugar and fat but low in nutrients.

This is an important point because what you want to gain is muscle--not fat. The best way to do this is to eat a diet that's high in protein and in complex carbohydrates like whole grains, vegetables and pasta. Research shows that calories derived from fat tend to convert to fat on your body. This is unfortunate because at nine per gram fat is the most concentrated source of calories (compared to four for both protein and carbohydrate).

Vince Taylor has the type of muscle density and incredible proportions that neophyte bodybuilders crave.

Another important consideration is how fast you should gain weight. Experts say that one to two pounds per week is best. If you're putting on any more than this, it usually means that you're either holding water or gaining fat. This figure assumes that you want to look like a bodybuilder, not a sumo wrestler.

The Effective Weight-gain Supplement

Today's bodybuilder has a plethora of weight-gain products to choose from. The problem is in knowing how to pick a high-quality product. You must also consider taste; for example, you wouldn't want to partake of a product that has a flavor derived from animal glands. If you're going to use the product as often as you need to for it to do you any good, it has to taste good.

Since you will most likely take the supplement in addition to your regular meals, nutrient content is vitally important. You want it to be well-balanced--high in protein and carbohydrates and low in fat. Vitamins and minerals are also important, since these nutrients are synergistic with protein and carbs.

The protein should come from a top-quality source, such as milk or eggs. Some newer soybean-derived proteins are fortified with added amino acids, which greatly improves their biological value. For mixability and taste, however, a milk-and-egg source is usually best.

Some manufacturers tout the fact that the protein content is predigested, or broken down into amino acids, in their products, but for weight-gain purposes this offers no real advantage. Consider this to be a sales gimmick that's neither bad nor especially advantageous. A faster-absorbed protein doesn't speed up muscle protein synthesis.

Complex carbohydrates are best because they promote a steadier blood glucose level. This means more energy and less chance of fat deposition in your body. Weight-gain supplements typically contain glucose polymers, which function as complex carbs, as their primary carbohydrate source. Fructose is 1 12 times sweeter than sucrose, or table sugar, but it causes none of the insulin surges that would result in lowered blood sugar levels. Be aware, however, that fructose does eventually convert into glucose, because glucose is the only type of sugar carried in the blood. In fact, all carbohydrates eventually convert to glucose in the body.

"Weight-gain supplements have

real value for those people who

can't eat large quantities of food.

They also offer convenience,

ease of preparation and 'clean' calories."

Since we now know that dietary fat rapidly turns into bodyfat, a good weight-gain supplement should be low in fat. This creates a dilemma, however, since, as noted earlier, fat is the most concentrated source of calories.

Many food supplement companies handle this problem by using medium-chain triglycerides (MCTs) as the fat source in their products. MCTs burn like carbohydrates, but they have far less of a tendency to turn into bodyfat than do other forms of fat.

Even so, don't buy the hype that MCTs burn fat. This in nonsense. As with any other nutrient MCTs contain calories (7.3 per gram). While it's true that MCTs have less of a tendency to convert to bodyfat, any excess calories--whether from fat, protein or carbs--will convert to fat. Still, the amount of MCTs found in most weight-gain products won't promote fat deposition.

A good weight-gain product also should contain a well-balanced vitamin-mineral profile. Although it's true that you can take your vitamins and minerals separately, many people don't like the idea of swallowing lots of pills, and so they prefer to have these nutrients incorporated into their weight-gain drinks

Because of the intense competition in the health product field, however, many supplement companies also add nutrients of questionable value in order to charge more for their products. These nutrients supposedly have "anabolic effects" but usually it's hard to understand why they'd be in a product designed for weight gain.

Take for example, L-carnitine. This is a substance that the body makes from two amino acids. Except in rare instances the body makes enough to support anyone's needs. This is good because the body uses carnitine to burn fat. When you take a weight-gain supplement, however, your main goals don't involve fat burning. Besides, the tiny amount of carnitine included in such products has no fat-burning effect. It does look good on the label though.

Some added ingredients, such as chromium, may have value in a weight-gain product. Chromium helps increase insulin effectiveness, and insulin promotes muscle protein synthesis. This is an advantage for those who are trying to increase muscular mass. Branched-chain amino acids, which are often found in weight-gain products, have a protein-sparing action that seems to offer dubious benefits for a person on a weight-gain diet that's loaded with carbohydrates and calories.

What's out there

Believe it or not, Lee Labrada was once a skinny, frail teenager.

Don't misconstrue the above criticisms. Weight-gain supplements have real value for those people who can't eat large quantities of food. They also offer convenience, ease of preparation and "clean" calories--those high-quality protein and carbohydrates that are absolutely vital to gaining weight.

Bill Grant, a former Mr. World and a top professional bodybuilder, is a strong believer in weight-gain drinks. Bill has always had problems putting on weight and said he depends on weight-gain supplements because he doesn't have the appetite to eat large amounts of food. He uses weight-gain drinks at least three times a day, usually between meals, and likes to take his last drink of the day right before bed. This practice is very effective in packing on weight, he said--weight that is all muscle.

The beef that Mike built: Mike Christian shows his stuff

Whatever supplement you prefer, most companies suggest taking them between regular meals. The preferred mixing mediums are nonfat milk and water. Whole milk contains too much fat for most people--unless you're build like Mahatma Gandhi.

The Applied Ergogenics blog is a collection of old school articles written and published by Jerry Brainum over the past 40 years. These articles have appeared in Muscle and Fitness, Flex, Ironman, Muscular Developement, and other magazines. For Jerry’s recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com.

Supplements on a budget By Jerry Brainum

2019-02-18T22:43:00.001-08:00

Jerry Brainum discusses what he considers the most essential food supplements for the majority of those involved in bodybuilding, fitness, or sports activities. He also explains why he choose those supplements

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©,2019 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

See Jerry's book at http://www.jerrybrainum.com

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

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The “Anabolic Mineral” That Bodybuilders Keep Ignoring | Straight Facts by Jerry Brainum

2018-11-22T04:53:00.003-08:00

When it comes to vitamins and minerals talk - people often get bored. They think these are the useless nutrition facts that have no real deep effect on exercise, training, and athletic growth. But that couldn't be further from the truth. Sure, these nutrition facts might not be the most exciting details. It's not "The SECRET to the perfect physique" like so many headlines try to spread to get big clicks. But the truth is the human body is like a machine and even the smallest components are important if you want to be at peak performance. Especially if you are a bodybuilder - where physique perfection is the ultimate goal.

So you should pay close attention when Jerry Brainum explains how zinc is actually a very important mineral. A kind of mineral that, in a sense, has anabolic attributes that can have huge benefits in the long run. Learn everything you need to know in our Straight Facts above.

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©,2018 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

See Jerry's book at http://www.jerrybrainum.com

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

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My Personal Anti-insomnia supplement plan by Jerry Brainum

2018-09-06T05:47:00.004-07:00

In this video, Jerry Brainum discusses the supplements he uses to overcome insomnia and increase sleep onset. For more information about supplements, exercise science, anti-aging research, fat-loss techniques that work, hormonal therapy, ergogenic aids, women's health and much more, subscribe today to Jerry Brainum's Applied Metabolics Newsletter (www.appliedmetabolics.com). And please tell others about this YoutTube Channel.

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©,2018 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

See Jerry's book at http://www.jerrybrainum.com

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

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STEROIDS : NOT REALLY ALL THAT BAD BY JERRY BRAINUM

2018-05-21T01:29:00.000-07:00

Whenever you hear or read anything about anabolic steroids, it's almost always bad news. The media have demonized them, leading the average person to believe that anabolic steroids have little medicinal or health value and are mainly a means for athletes to cheat their way to glory. You can't turn to the typical medical doctor for answers, either. Most doctors have little or no actual experience with anabolic steroids. They are rare in most routine medical practices, and the fact that they're Schedule III drugs means that any doctor who prescribes them can expect some government heat. About the only positive thing you hear about steroids relates to testosterone-replacement therapy for men who are clinically deficient in the hormone. Even there, however, most doctors are quick to suggest that it causes prostate cancer despite the overwhelming evidence that being low in testosterone is what predisposes a man to the disease.

Anabolic steroids share characteristics with other drugs in that side effects are based on time and dosage. The longer you stay on the drugs and the higher the dose, the greater the chance of serious side effects. Most athletes who engage in high-dose steroid regimens do experience side effects, but they're usually mild and transient and can include elevated liver enzymes, indicative of minor liver inflammation, and adverse changes in blood lipids, including a dramatic lowering of beneficial high density lipoprotein cholesterol in those who use oral steroids. Some bodybuilders have also experienced higher blood pressure while on the drugs. In rare instances the temporary side effects linked to steroids have led to severe outcomes, ranging from heart attacks to strokes. In most cases, though, any side effects recede when an athlete gets off the drugs.

Among the benefits cited by athletes who have used anabolic steroids are better exercise recovery and less fatigue during training. Indeed, some of the high-volume training routines favored by pro bodybuilders would be impossible without steroid help. Some studies have suggested that the mechanisms of increased exercise efficiency include a modification of metabolic enzymes: an increase in the size of mitochondria, cellular structures that are the site of both energy production and fat oxidation: and beneficial changes in muscle composition.

During training, more free radicals, also known as reactive oxygen species, are produced as a byproduct of exercise intensity and greater oxygen intake. Interestingly, heightened free radical production has both good and bad effects. Having fewer free radicals means increased muscle force production. Having more leads to muscle fatigue characterized by muscle contractile dysfunction.

Normally, the body compensates for increased free radical production by boosting the activity of its innate neutralizing antioxidant systems, such as the enzymes superoxide dismutase and catalase. Free radicals themselves are just unpaired electrons that seek to combine with other electrons. When that happens, they can seriously interfere with cellular function, particularly cell membranes.

While multiple sites in the cell can produce free radicals the mitochondria, because they process oxygen, are the primary source. Interestingly, testosterone and other anabolic steroids boost antioxidant cell defenses. In a new study, scientists sought to determine whether and how anabolic steroids could protect cells, especially mitochondria, against oxidative damage. It involved isolating mitochondria from the gastrocnemius muscle of both sedentary and acutely exercised rats. Some of the rats had been given the anabolic steroid stanozolol, trade name Winstrol, a drug popular with bodybuilders and other athletes. An injectable form of stanozolol led to the disqualification of Canadian track star Ben Johnson during the '88 Summer Olympic Games in Seoul.

Winstrol-and probably all other anabolic steroids-may considerably support mitochondrial stability, which has broad implications for preventing muscle loss.

The study found that stanozolol did protect rat muscle mitochondria from the effects of increased oxidative damage during exercise.The reason was not an increase in antioxidant protection but rather a drop in mitochondrial free-radical production. That has interesting implications because loss of mitochondria is considered one of the primary causes of muscle aging and loss. If you could maintain mitochondria integrity with age, your muscles would age much more slowly, and as a result you'd maintain more muscle and strength.

How did Winstrol help protect mitochondria during exercise? The authors couldn't isolate a precise mechanism, but they did offer a plausible theory. In the rats that exercised but weren't given Winstrol, mitochondrial cell membranes had a marked increase in the DHA content. DHA stands for docosahexaenoic acid, one of two primary omega-3 fatty acids found in natural food sources, such as fatty fish and fish oil. The increased DHA in the mitochondrial membranes is thought to be stimulated by the greater release of catecholamines, such as epinephrine and norepinephrine, produced during exercise. Exercise can cause a 64 percent increase in the DHA in cell membranes.

Normally, DHA in cell membranes is a good thing. It keep them fluid rather than stiff, as occurs when excess cholesterol is deposited in them. Having more membrane fluidity also increases interactions of cell receptors with their respective hormones. For example, it enables insulin to react more effectively with its cell receptors, which increases insulin sensitivity. The downside of having more DHA in the membranes is that as a highly polyunsaturated fat, it is prone to oxidation, which produces free radicals that, paradoxically, damage the cell membrane.

It turns out that giving rats a steroid such as Winstrol prevents the accumulation of DHA that would otherwise occur during exercise. That in turn means less chance of oxidation. The whole thing adds up to increased mitochondrial protection. How Winstrol does that is also not known, but it may involve modifying the actions of catecholamines, which as noted are the primary stimulus for increased DHA deposition in cell membranes.

So Winstrol--and probably all other anabolic steroids--may considerably support mitochondrial stability. That has broad implications for preventing muscle loss and maintaining a more youthful muscle function with the passing years. Based on those findings, should Winstrol and other steroids be considered anti-aging drugs?

I doubt you'll read about it in the popular media since anything positive about anabolic steroids doesn't seem to sell.

Another study involved an animal isolated-cell design, so its result may or may not be duplicated in human tissues. In any case, stanozolol has some properties that may overrule its use as an anti-aging drug. For one thing, the oral version can cause liver problems if used for too long or at too high a dose. As a DHT-derivative, stanozolol can lead to male-pattern baldness, acne and prostate problems. Then there's that lowering of protective HDL, which can predispose users to cardiovascular disease.

Stanozolol is also effective at blocking cortisol, a catabolic hormone. While that produces greater anabolic activity, when you get off stanozolol, either oral or injectable, you get a rebound cortisol effect that can lead to muscle loss. When on stanozolol, you'll feel more joint pain because of its interference with cortisol's anti-inflammatory properties.

Still, the new rat study's findings about stanozolol's mitochondrial protection are intriguing. I doubt you'll read about it in the popular media, since anything positive about anabolic steroids doesn't seem to sell.

Saborido, Al, et al. (2011). Stanozolol treatment decreases the mitochondrial ROS generation and oxidative stress induced by acute exercise in rat skeletal muscle. J Appl Physiol. 110(3):661-9

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©,2018 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

See Jerry's book at http://www.jerrybrainum.com

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

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Which muscles are most affected by creatine supplements? By Jerry Brainum

2018-01-31T03:57:00.000-08:00

Jerry Brainum discusses the details of a recently published study of advanced trainees who used creatine supplements. The purpose of the study was to determine muscles that were most affected by creatine usage. For the best information about nutrition, exercise science, supplements, fat-loss techniques that work, anti-aging research, hormonal therapy and other topics, subscribe today to the Applied Metabolics newsletter (www.appliedmetabolics.com). Incomparable information not available from any other source. Please subscribe to this channel and tell others about it. New videos are posted here weekly.

This site is Applied Ergogenics...Jerry Brainum's www.appliedmetabolics.com is the newsletter.

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©,2018 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 30 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

See Jerry's book at http://www.jerrybrainum.com

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

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Synthol, et al. INJECT TO GROW? By Jerry Brainum

2018-01-15T21:25:00.001-08:00

The primary purpose of using anabolic drugs, such as testosterone, steroids and growth hormone, is to trigger added muscle beyond what is attainable naturally with training and diet. Of course, athletes who use anabolic drugs also train intensely and go on diets to change body composition, frequently to lose fat. Using anabolic drugs under dieting conditions, where calories are often cut back severely, can spare muscle that might otherwise be broken down; however, the drugs also promote muscularity that is beyond genetic limits. The situation is clearly apparent when athletes get off the drugs. Their newly acquired muscle bulk often seems to melt away with each passing week.

For some athletes the added size they get with drug use isn't enough. Because of fierce competition, they want to dwarf their competitors, so they resort to techniques that temporarily--or not so temporarily---boost muscle size beyond even what can be produced with any drug. The genesis of "local site enhancement," as it's known, probably began in the early 1980's, when some bodybuilders began injecting themselves with a mediocre anabolic steroid drug called Esiclene, generic name formebolone. Compared to other anabolic steroids, Esiclene didn't produce the often dramatic size effects, but it did have one property that made it attractive to competitors. It tended to produce a localized inflammation of muscle that lasted about a week.

Experience soon showed that Esiclene use was best for smaller muscle groups, such as the biceps, deltoids, and particularly the calves. The localized inflammation induced by Esiclene often boosted muscle size by 1 to 1 1/2 inches after a few days. In larger muscle areas, such as the chest, back, and legs, however, it tended to produce a lumpy effect that looked like tumors. It was also said to make the muscle look harder. Likely many contests have been won by competitors who gained a last-minute edge by using Esiclene.

Esiclene became increasingly hard to get over the years, however, and is no longer made or sold at all, even on the black market. The notion of producing overnight gains in mass was for many too attractive to pass up, and so, in the early '90s German bodybuilder Chris Clark devised a concoction that he called "Pump & Pose." It was often advertised as a "posing oil," but its real purpose was to act just like Esiclene, boosting muscle mass quickly. The more common name was Synthol, and it consisted of 85 percent oil, usually medium-chain triglycerides; 7.5 percent lidocaine, a local anesthetic, to blunt the pain of injection (Esiclene also contained lidocaine for the same reason); and 7.5 percent alcohol to keep the solution sterile. The notion of injecting oil into the body for cosmetic purposes wasn't new. Back in 1899 some folks were injecting paraffin, a type of oil, into body parts that appeared deformed. Oddly enough, it soon became apparent that many of those who used Synthol produced deformities.

Since the development of Pump & Pose, a number of other brands have been introduced, including Syntherol, Esik Clean, Nuclear Nutrition Site Enhancement oil, Cosmostan and Liquid Muscle. They all are expensive, so many resort to using sterilized sesame or walnut oil injected directly into muscle. In reality, many injectable anabolic steroid drugs contain sesame oil as an injection vehicle.

The idea behind the "site enhancers" involves stretching the connective-tissue sheath that surrounds muscle tissue. This fascia, as it is called, is thought to be a major impediment to maximum muscle growth, so stretching by regular injections of oil would "make room" for additional muscle growth. The typical application protocols involve frequent injections of one to two milliliters daily in various locations within the target muscle for either several weeks or up to six months or more. Injecting into distinct areas of muscle and then massaging the areas afterward are thought to produce a more natural look and prevent the development of scar tissue. The body tends to produce scar tissue around anything that is put into it that it views as foreign. That includes breast implants. Popular areas for injection include triceps, biceps, delts and calves.

In truth, it's often painfully obvious when athletes have used Synthol or other oil injections in a bodybuilding contest because they have unnatural-appearing lumps on their muscles. When the calves are involved, it's comically obvious. More insidious is the possible damage to long-term health that can come from oil-based site injections. While 30 percent of the oil is immediately metabolized, most of it forms cysts in muscle that can last three to five years or longer. That makes the oil injections far different from Escilene, which produced a local inflammation that lasted only a few days.

Injecting oil directly into muscle can produce some serious side effects, which include a pulmonary embolism if the fat injection is wrongly injected directly into a blood vessel. The fat becomes an embolism and travels in the blood to the lungs. One elite pro bodybuilder nearly died a few years ago after his girlfriend injected him with Synthol and mistakenly shot it directly into a blood vessel. Luckily, he survived. Other possible side effects of Synthol include nerve damage if it's injected into a nerve, infections and strokes. A few published case studies of bodybuilders who have used Synthol have documented oil-filled granulomas, or nodules. Others have shown ulcers and cysts. Some who may be allergic to sesame oil get an allergic reaction involving an inflammation of blood vessels. Overenthusiastic use frequently results in a muscle appearing droopy or deformed.

Not many cases of problems involving site-enhancement injections have been published in the medical literature. Those that have often involve injection of straight oil, such as sesame or walnut oil, and subsequent infection and formation of oil and fat cysts. By far the most serious case of problems experienced after an oil injection was published recently.1

A 40-year-old man described as a "semiprofessional bodybuilder" showed up at a hospital complaining of multiple painful swellings, redness and elevated temperature in his right upper arm that had begun two months earlier. The swelling had increased over time. He felt so sick that he hadn't trained in more than two months. A previous medical exam had left him with the incorrect diagnosis of "ruptured muscle fibers." The doctors told him to rest and take anti-inflammatory drugs, which didn't help. The man had injected himself with sesame oil for eight years, until four months before his trip to the hospital. He'd inject two milliliters of sesame oil at 20 intramuscular locations, which resulted in an upper arm measuring 27 1/2 inches!

An MRI revealed more than 100 intramuscular and sub-cutaneous cysts of up to seven millimeters each, with no sign of obvious infection in his left upper arm, both shoulders, both legs and chest.
Those happened to be the most frequently used areas of his site injections over the years. His right brachialis showed that the muscle mass was completely obliterated, replaced by oil cysts. The entire right biceps and the long and lateral heads of his triceps had been replaced by scar tissue, and the tissue was vastly swollen. The only muscle left in his arm was the medial head of the triceps, and that also contained oil cysts and scar tissue. Since he appeared to have an infection in his arm, he underwent surgery to remove the infected tissue. Sure enough, his muscle was infiltrated with pockets of pus and abscesses. When the oil he used was analyzed, it showed no traces of bacteria or fungi. His muscle loss was so extensive that it was considered irreversible.

A year later the bodybuilder was still suffering pain great enough to prevent him from training. Interestingly, the loss of muscle was most extensive in the areas he had either not injected or had injected lightly. Still, he had lost no size on his arms since the surgery. After three years he continued to suffer from pain and weakness but did some training. More than 90 percent of his upper-arm muscle had been replaced by oil cysts and scar tissue. The ongoing inflammation in his arm may have set him up for future cancer, as cancer is associated with chronic inflammation.

In his effort to attain superhuman muscle size, this bodybuilder literally destroyed his muscles, and the effect was not reversible. It's obvious that the notion of injecting oil into muscle is just idiotic, and those who do so may pay dearly for it.

1 Banke,I.J., et al. (2012) Irreversib le muscle damage in bodybuilding due to long-term intramuscular oil injection.
Int J Sports Med. In press.

WHEN FULL RANGE OF MOTION FAILS by Jerry Brainum

2017-12-25T06:16:00.000-08:00

From the first time we grasp a barbell of a dumbbell, we are told to adhere to certain specific rules for proper exercise style. One such rule is to use strict exercise form, no cheating and full ROM (range of motion).

Cheating would be defined as using muscles other than prime movers of the specific muscles that you are targeting to lift the weight. An example of this is heaving the weight up when doing barbell curls. When you do this, much of the stress on the targeted muscle, namely the biceps, is shifted to other muscles, such as the lower back muscles and traps. Not only does this reduce stress on the biceps, but it can also result in a lower back injury. But as the cliché' says, not everything is written in stone, or in this case, iron. Doing a few cheat reps after a strict set of curls seem to place additional stress on the biceps that can foster muscle gains.

Another frequently mentioned must do dogma is to use a complete range of motion (ROM) when doing any and all exercises. The idea behind this is twofold: using a complete ROM involves more muscle fibers, and using a full ROM also produces greater degrees of muscle flexibility, indeed, the notion of being muscle bound is often thought to be related to having an abundance of muscle, as in a champion bodybuilder. In fact, while some states of being muscle bound may refer to shortened muscles that cannot reach their full ROM, most of it is sheer muscle size impacting the total flexion at the joint. Getting 'muscle-bound' is really a myth.

In fact, many argue that pushing full ROM may not be kosher. Back in the early sixties, the famous York PA. Barbell Company began selling what they called an "Iso-metric power rack." This consisted of two upright columns with holes punched throughout. The idea behind the power rack was to set a barbell on the rack at the precise point of an exercise sticking point. For example, for most people, the sticking point, or the point where the weight is hardest to lift, occurs at exactly mid range or more towards the 'lockout' point in the exercise. So to overcome this sticking point, the bar is placed on the rack at those positions. You then do partial ROM sets on the power rack. But the trick is that by using a partial ROM style, you can load the weight far heavier than you would do it you were doing a complete ROM. This 'overload' at the sticking point may build more strength at that angle, and if it all works out right, you get stronger at your sticking point.

Valdimir M. Zatsiorsky was one of the architects of the Soviet bloc training system that produced a myriad of world and Olympic champions. He was a strong believer in the use of a partial ROM, which he called "Accentuation training." Zatsiorsky felt that it made sense to use partial range of exercise motion exercises to build maximum power in areas of the muscle involved in particular athletic activities. Other scientists felt that using a partial ROM maximized force production since the heavier weights used in such movements decreased neural inhibition of muscular contraction, one of the primary breaks on strength in the human body.

More recently, a partial ROM has been advocated by John Little and Peter Sisco in their 1997 book, Power Factor Training. Little and Sisco believe that partial ROM training, or what they call "power factor training" is far superior to doing full ROM for a number of reasons.

For one, using a partial ROM allows the use of much heavier weights, which would place more stress on the type 2B muscle fibers that are most amenable to gaining strength and size. These particular fibers are only activated by using heavier weights, so in that sense, Little and Sisco's idea is true. They also note that this style of training is more efficient, since it places immediate stress on the type of muscle fibers that grow without having to do a lot of exercise to reach the same goal. As a result, workouts are intense, but also short and infrequent to allow time for the trained muscle to recover and compensate for imposed muscle damage.

Others use a full range of motion and a partial range of motion. A good example of this was how Larry Scott trained. Scott liked to do preacher curls to train this biceps. He would do six reps with a heavy weight, and then do a few short half reps that he called "burns" to work the muscle past the point of fatigue. Scott felt that this method promoted increased muscle growth, and viewing the stupendous biceps development that earned him two successive Mr. Olympia titles (1965, 1966), it's hard to argue with his logic.

As for the scientific point of view, the studies that have examined or compared full range of exercise motion to partial reps have been thus far equivocal, with some studies showing superiority of one form over another. One study, for example, found that doing partial ROM when doing barbell curls produced a significantly higher heart rate, blood pH level, and lactate level compared to using a full range of exercise motion. This is significant because increased lactate is thought to act as a signal for the release of intramuscular anabolic hormones, such as IGF-1.

Another study compared partial ROM and full ROM in the bench press exercise. Subjects in the study were tested for maximum bench press lifts using both one and five reps. The study found strength improvements when doing partial ROM, but non when doing full ROM. The authors of the study suggested that training using only full ROM fails to optimally train the areas of the muscle where full force production occurs. They felt that using a partial ROM allows optimal force production because it eliminates the usual sticking points of an exercise that occurs with a full ROM. Indeed, muscle rehabilitation exercise often involve using partial ROM to strengthen injured muscles that otherwise are incapable of completing a full ROM. This method not only prevents muscle atrophy and promotes healing, but also minimizes the production of scar tissue within muscle structures.

One possible problem with using only partial ROM training is comparable to what happens when isometric exercise is done. Isometric exercise is known to boost muscle strength-but only at then angle where the muscle is trained. Isometrics involve forcibly contracting a muscle at a specific angle, with no actual movement. It's not hard to understand that using a partial ROM likewise will only strengthen a muscle at the particular angle that it's trained. The rest of the muscle would remain unaffected, which means probable less muscle mass and strength development in the long run. To work around this problem, other styles of partial ROM exercise, such as Steve Holman's "Position of Flexion" system feature using a variety of partial ROM movements to work larger portions of the muscle.

A study of inexperienced women trainees had the women doing partial ROM bench presses, along with full range bench presses and a a combination of both. The women showed a 34.8% gain in strength when doing full ROM: 22.5% when doing partial ROM: and 23.1% gain with mixed training. In the most recent study that compared partial ROM with a full ROM, the exercise used was preacher curls, and the subjects were 40 young untrained men, average age, 21. Unlike previous studies, this study also measured muscle thickness improvements in the subjects. The results showed that those using the full ROM gained slightly more strength compared to the partial ROM group, despite the fact that the partial ROM group used 36% heavier resistance. But gains in muscle thickness for the biceps didn't differ significantly between the two groups, with the full range exercise group gaining slightly more mass than the partial ROM group.

The authors also suggest that full range of motion exercise is safer than partial ROM. But there is a place for partial ROM for advanced trainees and athletes. Using this training technique can help you blast past sticking points on exercises, as well as produce more power at certain angles of movement that would be useful in various sports competition.

REFERENCES: Ronei, P, et al. Effect of range of motion on muscle strength and thickness. J Str Cond Res 2011: in press

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©,2018 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

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Jerry Brainum talks the dark side of green tea, caffeine alternatives, low carb diet flaws, the dietary benefits of cortisol, Frank Zane, and more with Jerry Brainum

2017-12-09T02:42:00.001-08:00

Jerry Brainum, is a well-known fitness and bodybuilding nutrition writer, with 35 years of experience and over 5,000 published magazine articles on his resume. Jerry has written and/or served in editor positions for such popular fitness publications such as: Muscle and Fitness, Flex, Men’s Fitness, Sports Fitness, Muscular Development, Muscle Mag International, Ironman, and Planet Muscle.

Jerry has also served as a nutrition consultant for numerous elite, world-class athletes, including basketball star, Vlady Divac; Vassiily Jirov, voted the “best boxer” at the 1996 Summer Olympic Games, Floyd Mayweather Jr, David Kamau, and Oscar de La Hoya. Jerry joins us to discuss the following:

Why has Jerry never opened the bottle of modafinil, despite all of the research touting its benefits of enhancing cognitive activity
Why should those who turn to caffeine for mental alertness consider adding theanine
Why should you be careful with the amount of green tea you consume daily
Why does Mike have an unhealthy, yet healthy, fear of getting old
Why are the guys talking nootropics, women being attracted women, and psychology
What is Jerry’s advice for any one who wants to try nootropics
Jerry shares why eating a balanced diet is usually not enough
Why does Jerry recommend bocopa over ginko boloba in terms of addressing metal alertness
What are the actual benefits of cortisol, contrary to popular belief
Jerry shares a discussion he had with bodybuilding legend Frank Zane regarding Frank gaining weight
Jerry shares the anti-aging benefits of metformin
Why going low carb on a ketogentic diet is flawed
Jerry’s website: http://appliedmetabolics.com

>>>>>>>Listen to the podcast now!<<<<<<< Click this link

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©,2018 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

See Jerry's book at http://www.jerrybrainum.com

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

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The Problem With Boron And Testosterone Boosting | Straight Facts by Jerry Brainum

2017-12-03T18:28:00.002-08:00

In the constant search for new ways to pack on more muscle and mass - bodybuilders and lifters will look towards anything that can give them an edge. That's where supplement companies come in and try to take advantage of how passionately athletes are looking for a new way to get huge.

Boron has been advertised as a mineral that can help boost your testosterone - but after checking the actual studies and facts... Jerry Brainum isn't convinced. While Boron has some great benefits to any athletes - test boosting might not be one of them. Get the full details in our episode of Straight Facts above!

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Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

See Jerry's book at http://www.jerrybrainum.com

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

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Can You Really Get Bigger Muscle Lifting Lighter Weight? | Straight Facts by Jerry Brainum

2017-11-24T02:26:00.000-08:00

Published on Nov 21, 2018

Bodybuilding and heavy weights normally go hand in hand. The kind of hardcore massive weight that is conjured when thinking about stereotypes of bodybuilders. But for as long as bodybuilding has existed - people have debated whether or not you really need to lift heavy weight. One big reason for this debate is that lifting heavy weight constantly can lead to injuries - especially as you get older. But will you lose muscle mass for switching to light weight?

Jerry Brainum uses countless studies to prove that light weight can actually lead to the same exact results when it comes to muscle mass (but not necessarily strength). Sounds crazy? Well there is catch that many might not follow - leading to the misconception that you need to lift heavy. Get the straight facts in our episode above!

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©,2018 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

See Jerry's book at http://www.jerrybrainum.com

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

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The Major Reason Bodybuilders Should Not Eat Tilapia | Straight Facts by Jerry Brainum

2017-11-20T18:17:00.000-08:00

It's no secret that fish is a key food group that are very beneficial to bodybuilders. In a recent video from Phil Heath - he claims that Tilapia is his fish of choice as he gets closer to a competition. This is because Tilapia has very little fat and very high protein. A perfect combination for bodybuilders.

But upon taking a closer look, Tilapia might not be the best option for bodybuilders looking to perfect their diet and physique. Jerry Brainum digs through reports to reveal that while Tilapia is low in fat and high in protein... it contains other fatty acids that could lead to joint pain and is more prone to getting you food poisoning. Get the complete straight facts in our episode above!

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©,2018 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

See Jerry's book at http://www.jerrybrainum.com

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

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The Biggest Reasons You Are Not Losing Body Fat | Straight Facts by Jerry Brainum

2017-11-15T01:42:00.001-08:00

Even though losing fat in theory is easy - burn more calories than you consume and you'll lose weight. But the problem is often times this isn't enough. People still have trouble with stubborn fatty areas. The truth of the matter is the body is very complex causing you to hold onto fat. Jerry Brainum breaks down all of these variables to show you the best ways to lose fat. He comes at it from every angle ensuring there is a solution for you somewhere.

Jerry Brainum does not actively promote commercials that may be attached to this video.

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©,2018 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

See Jerry's book at http://www.jerrybrainum.com

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

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Olympia 2017 Breakdown: How Phil Heath Won And Flex Wheeler Lost | Straight Facts by Jerry Brainum

2017-09-21T04:44:00.000-07:00

https://www.youtube.com/watch?v=ycnRO6G1kOg

The Mr. Olympia 2017 is over and now we need to wait an entire year before the next rousing mega event. But in the aftermath of this year's Olympia weekend there has been an incredible response to Phil Heath's narrow victory of Big Ramy. Many believing for the first time that Phil was the obvious loser. Jerry Brainum watched the entire live stream broadcast over the weekend and decided to give us his comprehensive breakdown of the entire event. He goes into every Men's Open and Classic Physique competitor and, most importantly, explains the real reason why Phil Heath ended up winning. He also goes into detail about Flex Wheeler's return to the stage and why he didn't make it into the top 6. This is the most detailed analysis of the Olympia 2017 you'll find anywhere on the web. Take it in and get some real insight into one of the biggest competitions of the year. Check it out above!

Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

See Jerry's book at http://www.jerrybrainum.com

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

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CUTTING EDGE: BACK TALK/CHIROPRACTIC CONTROVERSIES AND ISSUES OF BODYBUILDERS BY JERRY BRAINUM : The original article was archived from 1994

2017-05-22T02:36:00.001-07:00

The chiropractic professions,like Rodney Dangerfield and Aretha Franklin, Longs for respect.While the popularity of chiropractic continues to grow ( of the estimated 80% of people with back problems,
two-thirds opt for chiropractic treatment), the road to official recognition has been long and arduous. Mainstream medical doctors have criticized chiropractic education, and have until recently branded the entire profession " quackery."

The word "chiropractic" is derived from the Greek words, cheir, meaning hand, and Praktikos, meaning practics, which is suitable since a large part of chiropractic therapy involves spinal manipulations. Although the founding of the profession is credited to a former Iowa grocer named Daniel David Palmer in 1895, ancient writings and paintings show that techniques of body manipulation date back to early civilizations, including Babylon, Assyria, China, Greece, Rome and Egypt.

Palmer, a self-described "magnetic healer," restored the hearing of a deaf janitor by adjusting the janitor's spine. Based on this, Palmer hypothesized that the basic cause of most afflictions involved interference with nerve flow, or "innate intelligence," caused by misaligned spinal bones, or vertebrae. Specifically, this out-of-place vertebrae was termed a "subluxation". This theory is also what raises the ire of the orthodox medical establishment, who contend that such mystical subluxations simply don't exist. In 1973, a noted anatomist from Yale University tested Palmer's subluxation theory by collecting the spines of three adults and three infants within 3-6 hours after they died. Though he applied tons of twisting force to these spines by using special instruments, he was unable to cause the nerve compression attributed to subluxations.

Opponents of chiropractic have used studies such as this to brand chiropractic a "pseudoscience," despite subjective reports of patients who've been helped by chiropractic treatment. Such criticism lead to the filing of a 1976 antitrust lawsuit by five chiropractors. On September 25, 1987, federal district judge Susan Getzendanner found the American Medical Association and other medical organizations named in the suit were guilty of conspiracy in restraint of trade against the chiropractic profession, and had unlawfully deprived chiropractors of associating with medical doctors. The judge further decreed that calling chiropractors "unscientific cultists" eroded the credibility of chiropractors to the public.

Besides having to deal with what they call "allopaths," or orthodox medical doctors, chiropractors engage in internecine warfare. Three main chiropractic organizations currently exist. By far the largest of the three is the American Chiropractic Association, who espouses what's called "mixers" in chiropractic parlance. Mixers use a variety of therapies besides traditional manipulations. These include heat, acupuncture, ultrasound, message, hydrotherapy, and advice on nutrition and exercise.

The International Chiropractic Association, comprises "straights," or those chiropractors that follow the dictum of D.D.Palmer, and use only spinal adjustments to treat patients.

By far the smallest and newest chiropractic organization is the National Association of Chiropractic Medicine, founded in 1984. This group espouses ideas considered heretical by the other two organizations. For one, the NACH completely disavows the existence of subluxations, the actual basis of the entire profession. Instead, these maverick chiropractors prefer a mere scientific approach based on provable therapy.

Typical of the views of these iconoclasts was that expressed by one of the organization's founders, chiropracter Daniel Futch. Futch, who practices in Madison, Wisconsin, was originally trained as an X-ray technician. He told a writer from American Health magazine last year (3) that the full body x-rays routinely taken by most chiropractors has "limited diagnostic value," and also exposes the bone marrow to large doses of radiation.

Concerning subluxations, Futch said like the legendary Unicorn, "it sounds great, but nobody's ever really found one." He says that what chiropractors refer to as subluxations are nothing more than commonly misaligned vertebrae that show up on anyone's X-ray. He says such common misalignments only cause pain when diseases such as arthritis are present, and there's no evidence that they cause nerve impingement. Futch also says that if chiropractic adjustments will help pain, they'll work quickly. He finds the idea of regular chiropractic treatments for "maintenance" ludicrous. The main benefit of chiropractic, asserts Futch, is a rapid relief of both acute and chronic back pain.

One item beyond argument, however, is the extent of back pain. Recorded cases of back pain have increased 169 percent since 1970, or 14-times faster than the population growth. More than 30 million Americans suffer from back pain. The cost of treating back pain is estimated to range between $14 billion to $18 billion annually, with $6 billion for occupational back pain.

But recent studies over the past few years have shown that chiropractic can be an effective modality for conditions such as acute lower back pain. For example, a 1990 British study compared chiropractic with hospital-based treatment that included physical therapy and traction. The study, which involved 741 patients between the ages of 18 and 65, concluded that "For patients with low back pain in whom manipulation is not contraindicated, chiropractic almost certainly confers worthwhile, long-term benefit in comparison to hospital outpatient management in those with chronic or severe pain."4

Another study, published in the Journal of Manipulative and Physiological Therapeutics in March/April, 1992, analyzed 23 clinical trails to conclude that spinal manipulation is consistently better than an array of comparative low back pain treatments. According to the chief author of the study, Robert Anderson, the average patient receiving spinal manipulation is better off than 54% to 85% of patients receiving comparison treatment. Anderson, of the San Francisco Spine Institute in Daly City, not only holds a doctor of chiropractic degree, but also an MD and PhD.

When an interdisciplinary panel from the Rand think tank in Santa Monica, California reviewed 67 articles and 9 books published between 1955 and 1989, they concluded that data from 22 controlled studies supported using manipulation to treat acute lower back pain in patients showing no signs of nerve root involvement.5 The lead researcher in the Rand Study, Dr.Paul Shekelle, a physician, later commented that he didn't "for a second believe in subluxations," but was convinced that spinal manipulation does work--although he couldn't explain exactly why.

According to Scott Haldman, MD, PhD, DC, an associate clinical professor at the University of California, Irvine, and adjunct professor at Los Angeles Chiropractic College, manipulation may offer pain relief through relaxing muscles. Or it may stimulate nerve receptors around joints, increasing pain tolerance. He notes that a recent study found that manipulation stimulates the release of pain-killing beta-endorphin into the blood. Another theory holds that manipulation increases spinal motion, which unlocks fixed joints that can cause pain. Thus, restoring mobility will offset pain.

Still more evidence comes from a study done at an HMO in Washington State and reported in the March, 1989 issue of the Western Journal of Medicine. Researchers in the study found that chiropractic patients were three-times as likely as patients of family physicians to report that they were satisfied with the care they received for lower back pain (66% versus 22% ). The patients said that medical doctors who treated them for acute lower back pain didn't adequately discuss their diagnosis, and displayed less compassion and understanding compared with chiropractors.

An earlier study by the same researchers found that MDs were generally more frustrated than chiropractors about treating back pain, and less confident in their ability to forestall recurrences. One author of the study, Daniel C. Chefkin, PhD, said that chiropractors appeared more confident and reassuring about back pain

"There is a physical contact, snapping and popping, "said Chefkin. "In many cases, there is almost miraculous relief from pain. Patients generally come away satisfied. I'd say that 80 percent of people who see chiropractors have positive things to say about it, whereas it's probably the reverse with medical doctors."

But what about economic considerations, which is certainly important in today's climate of rising health care costs. Statistics show that national spending for chiropractic therapy rose from $1.19 billion in 1980 to $4.2 billion in 1988. The percentage of Americans going to chiropractors increased from 4% in 1980 to 7% in 1990.

A study by Myron Stano, PhD, professor of economics and management at Oakland University in Rochester, Michigan, looked at the comparative costs of treating back pain. He reported his results in the June, 1993 issue of the Journal of Medical and Physiological Therapeutics. Stano's retrospective study of 395, 641 patients over two years found that patients using medical services other than chiropractic paid more than chiropractic patients, mainly due to increased hospitalizations.

Another study in Texas found that medical claims for sacroiliac joint sprain cost 30% more than chiropractic claims for the same diagnosis during the same time period. The average cost for claims was $914 for medical claims, $643 for chiropractic.

Most recently, a team of Canadian health economists strongly recommended chiropractic as being the most cost-effective treatment for back pain. The study was based on an international review of medical literature, plus interviews with researchers, practitioners, and patients. The principal researcher in the study, Pran Manga, said that many conventional medical therapies are of questionable validity or are clearly inadequate. Some are even unsafe, and could cause complications, he added.

Chiropractors are hopeful that studies such as those cited here will gain them newfound respect and recognition. Limitations of chiropractic do exist, however. Several studies report that chiropractic manipulation isn't suitable for children. Others warn against cervical manipulation, or "neck cracking," which has resulted in a few cases of paralysis and stroke onset. And one of the main complaints that medical doctors raise against chiropractors is excessive taking of X rays.

While the animosity between medical doctors and chiropractors has simmered over the last few years, the public faith in chiropractic remains undaunted. Chiropractic ranks just behind medicine and dentistry as the largest health care profession in America. Americans spend nearly $2 1/2 billion each year for chiropractic care. Over 30 U.S. hospitals now employ staff chiropractors, and the country now has over 45,000 practicing chiropractors, The 14 accredited American chiropractic colleges produce 3,000 new chiropractors each year, who are licensed to practice in all 50 states.

Many medical plans now accept the legitimacy of chiropractic therapy, and the average DC earns $179,500 a year, with a net of $74,000. even a few medical doctors are grudgingly admitting that chiropractic may not be so bad after all. At a symposium on back manipulation conducted by the American Academy of Orthopedic Surgeons recently, almost a third of the attending surgeons revealed that they referred patients to chiropractors for spinal manipulation.

It seems clear that for many cases of uncomplicated back and musculoskeletal pain, the hands on approach of chiropractic may be just what the doctor should have ordered.

REFERENCES

1. Crelin E. A scientific test of the chiropractic theory.
American Scientist 61:574-580, 1973

2. Getzandanner S. Memorandum opinion and order in Wilk et al v. AMA et al. 671 F Supp 1465, U.S. District Court for the Northern District of Illinois, Eastern Division, September 25, 1987.

3. Fultz O. Chiropractic: What can it do for you? American Health, April, 1992, pp.41-43.

4. Meade TW, et al. Low back pain of mechanical origin:randomized comparison of chiropractic and hospital outpatient treatment. British Medical Journal 300:1431-1437, 1990.

5. Shekelle PG, et al. The appropriateness of spinal manipulation for low-back pain. Part 1: project overview and literature review. Santa Monica, Calif., Rand Corp, 1991

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©,2017 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

See Jerry's book at http://www.jerrybrainum.com

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

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DHT From Test Not So Evil After All? by Jerry Brainum

2017-04-13T14:41:00.000-07:00

In bodybuilding, hormones seem to be classified as either “good” or “bad.” Testosterone and growth hormone are considered good hormones because of their anabolic effects in muscle, along with their ability to aid bodyfat loss. Insulin is also conditionally anabolic, in that it blunts muscle-breakdown effects. Even so, it’s in a gray area in that it is also the most “fattening” of all hormones. Recent research, which I discussed previously in this column, found that elevated insulin alone can boost bodyfat production.

The category of “bad” hormones includes dihydrotestosterone and estrogen, both of which can be produced in the body from testosterone. With DHT the process occurs by way of two 5-alpha reductase enzymes. With estrogen, whenever free testosterone encounters the ubiquitous enzyme aromatase, it is converted into estrogen.

DHT and estrogen have earned their bad reputations among bodybuilders because of certain effects. With estrogen the problems include an increase in subcutaneous bodyfat—fat stores just under the skin—as well as the development of male breast tissue, or gynecomastia, also known by the more pejorative term “bitch tits.” DHT is linked to male-pattern baldness, acne and prostate enlargement.

Since these effects are not in the least desirable, bodybuilders and other athletes who use large doses of certain drugs also take drugs to offset the possible side effects linked to the excess production of DHT and estrogen from testosterone. Finesteride, trade names Propecia and Proscar, is used to counter the effects of DHT. It works by blocking the enzyme 5-AR, which converts testosterone into DHT. For estrogen the common drug remedies include tamoxifen citrate, trade name Nolvadex, and any of the various direct aromatase-inhibiting drugs, such as anastrozole, trade name Arimidex.

In truth, however, to say that either of these hormones is “bad,” would be a gross misnomer. Both do important things in the body. The graphic effects of a lack of DHT are evident in the guevedoces of the Dominican Republic. Guevedoces translates into “penis at 12,” which is exactly what happens to the Dominican boys. They are born with a defect in that they don’t produce 5-AR. Because DHT is required for the development of male sex organs, they appear female at birth, but at about age 12, with the onset of puberty, a sudden release of testosterone (which is unaffected by the defect) causes them to sprout male genitalia practically overnight. In addition, their muscles become more prominent, their voices deepen, and their brains become masculinized. As they grow, they appear to be normal men, although they have scant beard growth, never get acne or a receding hairline and have small prostate glands.

All of the effects shown by the guevedoces are caused by a lack of DHT, which is required for normal development of male sex organs and is involved in acne, male-pattern baldness and prostate problems. At this point, it would seem that past birth, assuming that all genitalia are normal, DHT doesn’t offer much benefit but does produce some notable health problems. Still, that’s not the whole story.

As noted, DHT is produced from testosterone by the actions of two primary 5-AR enzymes. The type 1 enzyme is present in the skin’s sebaceous glands (which produce oil that leads to acne) and in the liver, muscles and brain. It is responsible for one-third of circulating DHT. The type 2 enzyme produces two-thirds of circulating DHT and is found in the prostate gland, seminal vesicles, epididymis, hair follicles and liver. A third type of the enzyme shows up in prostate cancer.

An average of 5 percent of circulating testosterone is converted each day into DHT through the actions of 5-AR. DHT is a more potent androgen than is testosterone, with a five-times-more-potent binding affinity to the androgen receptor. The androgenic effect of DHT is also at least three times greater than that of testosterone, leading some to say that DHT is far more potent than testosterone. Indeed, in many organs of the body, such as the prostate gland, testosterone acts more like a pro-hormone, which is converted into DHT, with DHT being the active hormone.

While DHT is the primary androgen in most tissues and organs of the body, it isn’t in muscle. In fact, DHT is deactivated in muscle and so has no anabolic effects. The primary androgen in muscle is testosterone. Yet, many types of anabolic steroid drugs are based on the DHT structure and do show definite anabolic effects in muscle. How is that possible? The drug versions are structurally modified to resist breakdown. DHT-based steroids are popular because they offer a few advantages. Due to their DHT structure, they are not subject to conversion to estrogen by way of aromatase. As a result, DHT-based steroids are often called “cutting drugs,” since their use causes little or no water retention. On the other hand, their structure also makes them prone to produce DHT side effects, such as acne and hair loss.

As I’ve discussed previously in this column, recent research suggests that DHT can be produced directly in muscle from circulating androgens, such as DHEA, during exercise. So far that effect has only been confirmed in animals doing endurance exercise. There is as yet no definitive evidence that it also occurs in exercising humans, although the apparatus for producing DHT directly in muscle does exist in humans.

DHT’s good points include its effects on fat loss. Similarly to testosterone, DHT at normal levels appears to blunt fat deposition, especially in the midsection. Pluripotent cells are a type of stem cell that can convert to either fat or muscle. Both testosterone and DHT drive them to convert into muscle; however, excess amounts of DHT have a reverse effect, promoting fat accretion, especially the dangerous visceral, or deep-lying, abdominal fat, which is linked to insulin resistance, diabetes and cardiovascular disease. Most obese men have higher levels of DHT in their visceral fat-stores.

The same holds true for cardiovascular disease. Normal levels of DHT provide a protective effect—it tends to help prevent the abnormal clot formation in arteries that is a direct cause of heart attacks and stroke. Recent research shows that DHT also blocks the formation of “foam cells,” fat-laden macrophages—a type of immune cell—that are linked to atherosclerosis. Larger doses of DHT also blunt the growth of smooth muscle in arterial linings, which is also a harbinger of cardiovascular disease.

Once again, though, only the dose determines the poison. While small or normal levels of DHT do not affect the release of aldosterone, a steroid hormone produced in the kidneys that is associated with high blood pressure and sodium retention when elevated, greater amounts of DHT do promote aldosterone release, which increases the risk of cardiovascular disease. Studies show that black men have higher plasma levels of DHT, which some think may explain the higher rate of prostate cancer in that population. A recent study suggests that the primary cause of ventricular hypertrophy, or enlarged heart, is an excess of DHT. Such a condition predisposes a person to heart failure, eventually.

Some people suggest that reducing DHT via the use of 5-AR–blocking drugs, such as finesteride or dutasteride, can adversely affect workouts because DHT metabolites in the brain act as neurosteroids, meaning that they affect brain activity. In this case the DHT-based neurosteroids affect the areas of the brain linked to aggressive behavior, which, while it’s not particularly beneficial in most facets of life, can be an advantage in the gym, spurring more intense training.

Indeed, the medical literature, as well as the empirical evidence offered by athletes, suggests that using anabolic steroids tends to produce “a feeling of well-being.” It turns out that the effect is real and is produced by a DHT neurosteroid called 3-alpha-androstanediol. Such substances interact with GABA receptors in the brain, which provide a calming effect. Of course, that doesn’t explain the suggested aggressive effect induced by DHT neurosteroids. In that case the neurosteroids, when produced in abundance, may exert a paradoxical effect, working in areas of the brain more associated with aggression.

More likely, however, the source of aggression in those using high-dose-steroid regimens comes from a suppression of serotonin, a calming neurotransmitter in the brain. Since the nutritional precursor of serotonin is the amino acid L-tryptophan, steroid users who experience excess feelings of aggression should consider supplementing their diets with extra L-tryptophan. Fish oil also helps boost serotonin in the brain.

More problematic is that suppression of 5-AR enzymes, which in turn reduces DHT production throughout the body, also reduces neurosteroids that are linked to enhanced cognitive performance. In short, these DHT neurosteroids make your brain work better, producing better memory as well as clearer thinking. DHT -neurosteroids are important for the maintenance of cells in the hippocampus, which is thought to be the main memory area of the brain. They are also linked to lowered feelings of anxiety and reduced pain sensations.

Recently, 5-AR–blocking drugs, especially finesteride, have been linked to a loss of sexual performance. Indeed, some men claim to have lost all desire for sex, as well as any ability to engage in sex. While the side effects usually end when they stop taking the drug, this one is said to be permanent in some. The problem is that it doesn’t appear to affect all men who use finesteride—usually for purposes of halting male-pattern baldness—which suggests that other factors could be at work in those who do experience it. They could be low in testosterone itself, or it could be that the lack of sufficient DHT is adversely affecting certain neurosteroids in the brain. Indeed, it has been reported that finesteride does produce depression in some users. It turns out that 5-AR, besides converting testosterone into DHT, also converts progesterone into allopregnanolone, a lowering of which is known to bring on depression.

Finesteride lowers DHT by about 70 percent and lasts in the body about one day. Dutasteride, sold as Avodart for the treatment of enlarged prostate, blocks 90 percent of DHT and lasts for 10 weeks. Clearly, most men should think twice about using Avodart, since its nearly complete blockage of DHT can adversely affect mental function, training intensity and concentration, as well as sexual function. Recently, creatine has been shown to boost DHT naturally, but not to the point where it would cause problems.

Finally, in a recent study researchers gave male subjects a high dose of a DHT gel drug and monitored their prostate glands for any changes.1 As DHT is considered the primary cause of enlarged prostates, the authors were surprised to find that, although the drug boosted plasma levels of DHT seven times above normal, no changes occurred to the levels of DHT within the prostate. The same holds true for testosterone: No amount of exogenous testosterone will affect the amount produced in the prostate gland.

The above implies that both DHT and testosterone are wrongly accused of causing prostate cancer. On the other hand, a high-fat diet that led to increased amounts of oxidized low-density-lipoprotein cholesterol in the prostate, as well as increased insulin, was linked to a greater risk of prostate cancer. Strangely, the same study that found that effect also showed that both testosterone and DHT, if anything, exert protective effects against prostate cancer.

Editor’s note: Jerry Brainum has been an exercise and nutrition researcher and journalist for more than 40 years. He’s worked with pro bodybuilders as well as many Olympic and professional athletes. To get his new e-book, Natural Anabolics—Nutrients, Compounds and Supplements That Can Accelerate Muscle Growth Without Drugs, visit www.jerrybrainum.com

1 Page, S.T., et al. (2011). Dihydrotestosterone administration does not increase intraprostatic androgen concentrations or alter prostate androgen action in men: a randomized-controlled trial. J Clin Endocrinol Metab. 96:430-37.

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©,2017 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

See Jerry's book at http://www.jerrybrainum.com

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

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OSCAR DE LA HOYA SOLID GOLD : TRAINING & NUTRITION PROGRAM BY JERRY BRAINUM

2017-04-10T04:22:00.001-07:00

Go >>>>>>>>>>>>to link for complete article www.jerrybrainum.blogspot.com

Episode 185: Jerry Brainum on the best pre-workout supplements and the pros and cons of IGF-1 PODCAST

2017-04-04T03:49:00.000-07:00

Click on picture above to go to podcast

Jerry Brainum returns to the LLA Show to discuss the following:

Jerry shares how his newsletter was inspired by a magazine he wrote for and was published by an editor of Penthouse
Jerry describes training lower body with Arnold Schwarzenegger and why it was always an issue for Jerry
Why should trainees take a look at citrulline, in terms of their training, as well as their pre-sexual performance
Jerry describes the benefits of beta-alanine, in regards to high intensity training and how it helps prolong performance
Why people who eat a lot of red meat are often creatine non responders.
When is the best time to supplement with creatine and with what.
Are beet powders better than actual beet juice, why should you add beets to your regimen, how much should you take, and when
Jerry shares more benefits to caffeine, pre-workout, as well as some cautions, in regards to caffeine powders
How can glutamine help, in terms of gut health
What are the pros, cons, and myths of IGF-1

Inertia Podcast Interviews with Jerry Brainum

2017-03-20T02:08:00.000-07:00

Most Recent Podcast

Jerry Brainum #1 Part 1

During this episode of Inertia Interviews, Dr. Jeremy Girmann and Jerry Brainum discuss:

An introduction to Jerry Brainum
The Applied Metabolics Newsletter
How to enhance focus and concentration
Nootropics
How Jerry got started in bodybuilding and with writing
A Schwarzenegger story
Jerry’s Joe Weider impression
Muscle magazines
Fitness and bodybuilding: then and now

CLICK THIS LINK TO HEAR PART 1 : https://inertiahealthandfitness.com/jerry-brainum-1-part-1/

Inertia Interviews with Jerry Brainum # 1 part 2

During this episode of Inertia Interviews, Dr. Jeremy Girmann and Jerry Brainum discuss:

Low carb and low calorie diets
How important are nutritional supplements?
What is a “balanced diet”?
The prioritization principle
Vitamin D
Vitamin K
Sensible sun exposure
Immune system health
Growth pathways and cancer
Mtor vs. AMPK
Metformin – the best drug in the world?
Anabolic resistance
HMB
Partitioning phenomena
Intramuscular IGF-1
Egg whites vs. whole eggs
Cholesterol
Upcoming articles on appliedmetabolics.com

CLICK THIS LINK TO HEAR PART 2.https://inertiahealthandfitness.com/jerry-brainum-1-part-2/

Arnold Classic 2017 Muscle By Muscle Breakdown | Straight Facts With Jerry Brainum

2017-03-07T22:39:00.001-08:00

Jerry Brainum is taking a break from his usual Straight Facts topics to talk about this past weekend's Arnold Classic competition. Having been an expert in training and nutrition for over 30 years - we couldn't think of a better person to break down, muscle-by-muscle, each of the Men's Open competitors and breaking down exactly why they placed where they did.

See a breakdown of every competitor including Cedric McMillan, Dallas McCarver, Maxx Charles, and more!

Jerry also shares some quick thoughts on the Bikini and Men's Physique finals that happened on Saturday night. Check it out in our latest episode above

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Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

See Jerry's book at http://www.jerrybrainum.com

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

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Top 9 Factors Of Perfect Bodybuilding Genetics | Straight Facts With Jerry Brainum

2017-02-23T01:58:00.001-08:00

Published on Feb 21, 2017

It's no secret that genetics play a big role in bodybuilding. But what does that mean exactly? It's easy to look at someone like Phil Heath, Ronnie Coleman, or Flex Wheeler and say - "They have perfect bodybuilding genetics." But what is actually going on with in the genetic make up that favors a bodybuilding physique?

It turns out there is a lot more to it all than just "looking good" - and Jerry Brainum has the top 9 factors that help determine good genetics. Hard work is unavoidable... but watch this detailed list to find out if maybe you actually have some good genetics already. Learn how it can help you max your gains and physique in the episode above

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Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

See Jerry's book at http://www.jerrybrainum.com

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

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Bodybuilding : The Five Worst exercises Ever | Straight Facts With Jerry Brainum

2017-02-20T16:58:00.000-08:00

Not all exercises are created equal. Watch Jerry Brainum break down the 5 worst bodybuilding exercises that you could possibly be doing... you might be surprised how many are actually in your workout routine. Jerry also gives a few pro tips on how to improve on common mistakes that many lifters make when they go into the gym. Watch it above in Straight Facts.

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Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

See Jerry's book at http://www.jerrybrainum.com

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

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Bodybuilders See Kidney Damage With Steroids Interview with Jerry Brainum written by Katie Thomas

2017-02-18T02:31:00.000-08:00

THE NEW YORK TIMES

Many competitive bodybuilders take anabolic steroids to achieve their freakishly exaggerated physiques. That is no secret. But steroids can be only one part of an extreme regimen that can wreak havoc on the body.

Human growth hormone, supplements, painkillers and diuretics can also be used to create the “shrink-wrapped” muscles so prized in the aesthetic. And the high concentration of muscle mass puts stress on the body, as if the lifter were obese.

Lifting weights in the gym is “extremely healthy for you,” said Kenneth Wheeler, a former elite bodybuilder known as Flex. “But if you want to be a bodybuilder and compete at the highest level, it has nothing to do with health.” A relatively rare form of kidney disease forced Wheeler to retire in 2003 at age 37, and he needed a kidney transplant later that year.

Determining the extent of the damage that bodybuilders inflict on themselves is difficult, in part because there is little interest in financing studies on such an extreme group, and because bodybuilders are not always honest about what they take. That is why a case study published last month by a top kidney journal is generating interest in the nephrology and bodybuilding communities. It is among the first to assert a direct link between long-term steroid use and kidney disease.

Patrick Antonecchia, a powerlifter and strong man competitor, ended his steroid use and career about a year ago. Credit Joyce Dopkeen for The New York Times

The study began 10 years ago when a kidney pathologist at Columbia University Medical Center in New York noticed that a bodybuilder had an advanced form of kidney disease. Curious, she started looking for similar cases and eventually studied 10 men with serious kidney damage who acknowledged using steroids. Nine were bodybuilders and one was a competitive powerlifter with a similar training routine.

All 10 men in the case series, published in November by the Journal of the American Society of Nephrology, showed damage to the filters of the kidney. Nine had an irreversible disease known as focal segmental glomerulosclerosis — the same disease contracted by Wheeler — even though the men in the study did not have other apparent risk factors. Their disease was worse than in obese patients with a higher body-mass index, suggesting that steroids — combined with the other practices — might be harming the kidneys.

Among the study’s most persuasive details is the story of a man, 30 years old at the time, who damaged his kidneys after more than a decade of bodybuilding. The patient’s condition improved after he stopped using the drugs, discontinued his regimen and lost 80 pounds. But it worsened after the man, who became depressed, returned to bodybuilding and steroids.

“These patients are likely the tip of the iceberg,” said Vivette D. D’Agati, the lead researcher. “It’s a risk. A significant risk.”

Several experts not affiliated with the study said that while the claims were intriguing, the study’s value was limited because it focused only on intensive steroid users and because the bodybuilders’ layered training practices had to be taken into account. “I think it’s hard to be certain what’s causing their kidney disease,” said William Bremner, chairman of the Department of Medicine at the University of Washington and an endocrinologist who studies steroids.

Antonecchia has lost about 50 pounds

and said he misses the attention his

290-pound frame attracted.

Joyce Dopkeen for The New York Times

D’Agati said, “It’s probably multiple factors that are converging in these patients, but the common entity in all of them is anabolic steroids.”

One participant in the study, Patrick Antonecchia, 46, competed in powerlifting and strong man events for more than 25 years and said he used steroids, supplements and a high-protein diet to attain feats such as pulling a 40,000-pound truck. He ended his career and stopped using steroids about a year ago, and in February received a diagnosis of serious kidney damage. His doctors warned him not to use the drugs again. “They said: ‘Pat. Don’t. Because it comes back,’ ” he said.

Antonecchia has lost about 50 pounds and said he misses the attention his 290-pound frame attracted: “The toughest thing now is it was my identity for 25 years. Now, when people see me, they say, ‘What happened to you?’ ”

Jerry Brainum writes a column for Iron Man Magazine called Bodybuilding Pharmacology and said he welcomes more research on the subject. “I found it very alarming, quite frankly,” Brainum said.

Since the 1990s, at least eight accomplished bodybuilders have died at a young age, and in addition to Wheeler, another six were forced to stop competing because of serious illness, often involving kidney disease.

Kenneth Wheeler, a bodybuilder known as Flex, in 1996. He developed kidney disease and was forced to retire in 2003 at age 37. Gary Phillips

The main source of information for bodybuilders is word of mouth and experimentation, Brainum said. “These guys have no guidance, they talk among themselves, and they don’t even tell the truth to each other,” he said.

The risk-taking has been made worse by a trend toward ever larger physiques among the sport’s top competitors, some said. Jay Cutler, who won the 2009 Mr. Olympia contest, weighs almost 40 pounds more than Arnold Schwarzenegger did when he won the title in 1974, even though Cutler is five inches shorter.

“Each decade you have a guy that comes along that sets new standards and you say O.K., now I’m going to have to take it to the next level,” said Shahriar Kamali, a professional bodybuilder known as King.

The International Federation of Body Building and Fitness reserves the right to test for steroids and human growth hormone at the professional level, and testing is done on a random basis, said Bob Cicherillo, athlete representative for the federation, which is the main governing body for bodybuilding.

But several bodybuilders said the testing was nearly nonexistent, and Cicherillo said he could not provide specific figures on competitors who tested positive. In addition, the chairman of the organization’s medical commission, Robert M. Goldman, is a leading champion of the anti-aging effects of human growth hormone, a drug that is banned by most sports governing bodies.

Antonecchia competing in the 2001 New World Strongest Man competition where he was the runner-up.

James Manion, who runs the professional division of the federation, did not return several calls seeking comment.

Some bodybuilders expressed doubt that their practices were dangerous, pointing to former competitors who are still healthy in their 70s. They attributed the deaths of elite bodybuilders to the abuse of over-the-counter painkillers and diuretics, not steroids. The bodybuilding federation tests for diuretics at professional events, although competitors said they are still used.

Bodybuilders said that they were unfairly singled out as drug abusers when athletes in most other sports were also using performance-enhancing drugs. “Like anything else, it’s use and abuse,” Cicherillo said. “We’re the ones who are visual. We’re the ones who walk around, and you see us with the big muscles.”

Wheeler said he was convinced steroid use did not cause his kidney disease, although it might have made it worse.

The patient whose case was the centerpiece of the kidney study said he was most likely predisposed to develop the condition. “The drugs weren’t the reason I got sick,” said the man, who declined to be identified because his steroid use was illegal. After taking a year off from steroids and bodybuilding because of the kidney disease, the man, age 34, is returning to competition. His symptoms have worsened, a sacrifice he said he is willing to accept.

“It’s just really hard to walk away from it,” he said. “I know I can only do this until my early 40s, so I really want to give it my all now.”

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Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

See Jerry's book at http://www.jerrybrainum.com

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

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Alkaline Diets: Do they Actually Help You Train Harder? | Straight Facts With Jerry Brainum

2017-02-15T04:32:00.000-08:00

Any serious lifter is aware of "the burn" - that moment when your muscles are on fire and you can barely put up another set. Some people incorrectly attribute this as part of the pump. The reality is that the burn is actually from lactic acid in your muscles. It causes soreness and it's what causes you to eventually have to "give up" when you've maxed out.

So is there a way to stave off the burn allowing you to push yourself even harder in the gym? Many believe in the alkaline diet to help. But does this actually make a difference in your workout? Or is it just wasting valuable time and energy that could be focused elsewhere regarding your diet? Get the Straight Facts above!

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Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

See Jerry's book at http://www.jerrybrainum.com

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

APPLIED ERGOGENICS

Kratom: Does it releive pain and is it safe? BY Jerry Brainum

PACK ON POUNDS OF RAW MUSCLE BY JERRY BRAINUM

Weight-gain Dynamics

As the amount of potential energy in a pound of muscle is about 2,500 calories, many nutrition experts say that to gain weight you must consume at least 2,500 calories more than what your're currently eating. This should result in a gain of one pound of muscle.

Your added calories should come from nurtient-dense foods. These are foods containing substantial amounts of vitamins, minerals and protein, as well as calories. Low-nutrient-density foods are like those old weight-gain drinks: high in sugar and fat but low in nutrients.

Vince Taylor has the type of muscle density and incredible proportions that neophyte bodybuilders crave.

The Effective Weight-gain Supplement

"Weight-gain supplements have

real value for those people who

can't eat large quantities of food.

They also offer convenience,

ease of preparation and 'clean' calories."

What's out there

Believe it or not, Lee Labrada was once a skinny, frail teenager.

The beef that Mike built: Mike Christian shows his stuff

Supplements on a budget By Jerry Brainum

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Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

See Jerry's book at http://www.jerrybrainum.com

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

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The “Anabolic Mineral” That Bodybuilders Keep Ignoring | Straight Facts by Jerry Brainum

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Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

See Jerry's book at http://www.jerrybrainum.com

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

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My Personal Anti-insomnia supplement plan by Jerry Brainum

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Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

See Jerry's book at http://www.jerrybrainum.com

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

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STEROIDS : NOT REALLY ALL THAT BAD BY JERRY BRAINUM

Winstrol-and probably all other anabolic steroids-may considerably support mitochondrial stability, which has broad implications for preventing muscle loss.

I doubt you'll read about it in the popular media since anything positive about anabolic steroids doesn't seem to sell.

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Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

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Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

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Which muscles are most affected by creatine supplements? By Jerry Brainum

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Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

See Jerry's book at http://www.jerrybrainum.com

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

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Synthol, et al. INJECT TO GROW? By Jerry Brainum

WHEN FULL RANGE OF MOTION FAILS by Jerry Brainum

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Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

See Jerry's book at http://www.jerrybrainum.com

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

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Jerry Brainum talks the dark side of green tea, caffeine alternatives, low carb diet flaws, the dietary benefits of cortisol, Frank Zane, and more with Jerry Brainum

>>>>>>>Listen to the podcast now!<<<<<<< Click this link

Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

See Jerry's book at http://www.jerrybrainum.com

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

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The Problem With Boron And Testosterone Boosting | Straight Facts by Jerry Brainum

Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

See Jerry's book at http://www.jerrybrainum.com

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

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Can You Really Get Bigger Muscle Lifting Lighter Weight? | Straight Facts by Jerry Brainum

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