Muscle You! The Testosterone Zone

Increase your Intensity with Slow Reps and 40 Rep Sets

2009-09-10T12:20:00.001-07:00

After years of training, even the most gung-ho work out guy can find his intensity and desire in the gym start to fade. It’s normal and we all go through it. Unfortunately for many these can lead to diminished performance, lack of results and possibly even a loss of desire to train.

So what can you do if you find yourself in one of these stale periods? Vary your workout and increase your intensity. Nothing fuels the desire to train like a new challenge for the body and mind – and here are 2 techniques that can help.

Slow Reps

You have probably seen this in the gym plenty of times – it’s usually women doing it. That’s right guys; women have been using this advanced technique forever. What is it? Simple – Slow Reps.

So how does this technique work? By slowing down your repetitions you remove momentum from the lift. In addition, you increase the amount of time that your muscle is under contraction each set. Also, by slowing down your breathing to match your repetition speed you breathe deep and take in lots of muscle feeding oxygen.

So how slow is a slow rep? Each rep should take from 8 to 10 seconds, half for the positive and half for the negative. Each set should be in the 8 to 10 rep range which means that your muscle is under stress for a full minute every set. Remember to breathe out during the contraction and in during the negative.

Keep in mind you will need to lower your weight in order to perform these slow reps. However, less weight and a slower controlled motion is easier on the joints and tendons and less likely to cause an injury.

40 Rep Sets

The 40 Rep set is not for the weak at heart. This technique will have even the most hardened veteran weight trainer seeing red. There are 2 variations on the 40 rep set.

The Drop Set – The drop set is a simple variation of the 40 rep set. Start with a weight you can handle for 8 to 10 repetitions. Once you reach failure, drop the weight a bit and try to do another 8 to 10 reps. Keep dropping the weight until you have performed a total of 40 repetitions without stopping. Drop sets are best performed on a machine for quick weight changes – or if the gym is empty enough, you can collect the 4-5 set of dumbbells or barbells.

The Non-Stop Set – the non-stop 40 rep set is exactly that – 40 reps non stop. But here is the catch – you do it with a weight you would normally handle for 10 to 12 reps. When you hit failure you can rest in the bottom position but NEVER put the weight down. And 1 or 2 reps at a time work your way up to 40.

Dumbbell bench press and squats are my favorite for this type of set because it’s easy to rest the dumbbells at your chest, or stand with the bar on your shoulders while you take a few deep breaths.

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So there you have 2 new ways to ratchet up your workout intensity and blast through sticking points and plateaus. You can even combine them together (3 sets of slow reps and one 40 rep set per body part) for a new intense workout to really get your blood pumping!

Happy training!

Clenbuterol Journal - Day 1 to Day 5

2009-08-18T05:39:00.000-07:00

What follows is the Clen journal of a friend of mine. The subject is female, 31. For the sake of space I will post these entries a few days at a time. Here are the first 5 days, down 4 pounds ...

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Day 1: Thursday August 13th, 2009
Dosage: 40 micrograms (20 morning and 20 evening)
Exercise: 45 minutes moderate cardio on the elliptical trainer.
Diet: fairly clean – lean meats, very limited starchy carbs, vegetables and an increased water intake.
Sleep: Good

I started on Clen today and experienced the normal side-effects – jitteriness, shaking hands, and headache – but nothing unbearable. Felt very energized during my workout and sweat A LOT.

Day 2: Friday August 14th, 2009
Dosage: 40 micrograms (20 morning and 20 evening)
Exercise: None
Diet: fairly clean – lean meats, very limited starchy carbs, vegetables and an increased water intake.
Sleep: Good

Side effects seem to be lessening.

Day 3: Saturday August 15th, 2009
Dosage: 60 micrograms (40 morning and 20 evening)
Exercise: Nothing formal, but very busy/active working around the house.
Diet: fairly clean – lean meats, limited starchy carbs (bun with my chicken-burger at dinner), vegetables and an increased water intake, some wine with dinner.
Sleep: Good

Side effects seem to be very manageable – still a bit jittery, but headaches and shaking have dissipated completely.

Day 4: Sunday August 16th, 2009
Dosage: 80 micrograms (40 morning and 40 evening)
Exercise: Nothing formal, but very busy/active working around the house.
Diet: fairly clean – lean meats, limited starchy carbs (tacos for dinner), vegetables and an increased water intake, some wine with dinner.
Sleep: ok, but woke up in the night with a headache.

With the increased dosage, the side effects from the beginning seem to have resurfaced a bit, but nothing unmanageable.

Day 5: Monday August 17th, 2009
Dosage: 80 micrograms (40 morning and 40 evening)
Exercise: 30 minutes moderate cardio on the elliptical trainer. 15 minutes moderate cardio on the recumbent bike.
Diet: fairly clean – lean meats, limited starchy carbs (wrap for lunch), vegetables and an increased water intake, some wine with dinner.
Sleep: ok, but woke up in the night with a headache.

The side effects from the increased dosage seem to be lessening. I was very energized during my workout and, again, lots of sweating.

Clenbuterol - A CNS Stimulant

2009-08-13T06:58:00.000-07:00

By: Jeff Behar

Clenbuterol belongs to a broad group of drugs knows as sympathomimetics because of its effects on the sympathetic nervous system. Clenbuterol is specifically a selective beta-2 sympathomimetic, primarily affecting only one of the three subsets of beta-receptors.

Because Clenbuterol has little beta-1 stimulating it reduces reversible airway with much less cardiovascular side effects compared to nonselective beta agonists. This is why it is an extremely effective bronchodilator, with a low level of user complaints.

Clenbuterol - Benefits

Because I compete as a natural athlete (and it is a banned substance) I have not used the substance, however, I do have a science background and as such have read up on many bodybuilding substances such as ephedrine and clenbuterol before they were banned. As such I am very aware of the reported benefits and side effects of clenbuterol use.

Medicinally clenbuterol is typically use as an asthma cure by opening breathing pathways by increasing bronchodilation. In terms of action this drug is best likened to the now also illegal ephedrine and its legal replacement, ma huang.

Bodybuilders use clenbuterol for two primary reasons:

1. To increase metabolic speed. Clenbuterol is shown to directly stimulate fat cells and accelerate the breakdown of triglycerides to form free fatty acids.
2. Clenbuterol is also known to increase strength and endurance of muscles by allowing more efficient transportation of oxygen into cells.
In animal studies, clenbuterol is shown to exhibit anabolic activity, but a review published in the August 1995 issue of Medicine and Science in Sports and Exercise states that the possible anabolic activities in humans are very questionable, and based only on animal data using much larger doses than would be required for bronchodilation. This debate continues today, with many still using clenbuterol as a potential anabolic boost.

Thermogenic Effects

The drug works very quickly and you should see the effects almost immediately. Clenbuerol will elevate the body temperature (half of a degree or so) as a result of your body burning excess energy largely from fat. Clenbuterol should also only be used for relatively short period of time (4 to 6 weeks), because the body will adjust and get used to it (making the effect of clenbuterol negligible largely due to beta-receptor down regulation.

For strength gains, clenbuterol appears to be effective for a much shorter period of time (around 3-4 weeks).This may be due to an absence of real anabolic effect, with the strength gain seen with clenbuterol possibly due only to the stimulant properties of the drug (similar to the strength boost seen by Ephedrine users).

Side Effects

Nothing comes without some sort of a cost. Like any other CNS stimulant drug there can be side effects such as the shakes, insomnia, sweating, increased blood pressure and nausea. These side effects will generally subside after a week or so of use however, as your body becomes accustomed to the drug. You should still check with a doctor before using any CNS stimulant

The actual effects of long-term clenbuterol intake on performance, muscle power, and overall health have been unclear.

Minimizing Side Effects

So, to minimize negative effects and to optimize the benefits you should tailor your dosage based on your body's reaction. It is also recommended that you cycle on and off to increase effectiveness. Many competitors also find the fat burning effect of clenbuterol can be further enhanced by additional substances such as Zaditen?, Synthroid? or the powerful thyroid hormone Cytomel?.

This makes the thermogenic effect extremely dramatic. This can be to a point that the athlete could shred exceptional amounts of extra fat during contest preparations, without a dramatic restriction in calories. Such a mix can be further used during a steroid cycle, eliciting a much harder look from the anabolics.

These cutting agents can often greatly inhibit extra fat storage during the cycle, even when using strong aromatizing androgens such as many of the testosterones. A clenbuterol/thyroid mix is also common when using growth hormone, further enhancing the thermogenic and anabolic effect of such drug use.

Proper Dosage

Although I am not a doctor I have heard that the proper dosages are 80-120 mcg a day for 3 to 6 weeks. This will vary based on your goals, and your metabolism. Your best bet is to start slow, watch your core body temperature and slowly ramp up.

You should also cycle down at the 4 to 6 week mark or when your body temperature drops back to normal which would indicate that clenbuterol is no longer exhibiting a thermogenic effect. Then you should take a break for at least a few weeks before starting a new cycle.

Your Other Questions

How is it best to take clenbuterol .i.e. all in the morning before breakfast or is it better to split the dose? Also should you take it with food or on an empty stomach?

Clenbuterol exhibits an extremely long half-life in the body (approximately 34 hours) which makes steady blood levels easy to achieve, requiring only a single or twice daily dosing schedule. However, my advice is to follow the directions on the package.

Note: there are many theories of how to best take the drug and none are proven. For instance I have already discussed the 3 to 6 week cycle theory that many use. Others have found success by taking it 2 days on 2 days off, but that theory has been proven to be less productive than the other theories. Till others say that the best way to take this drug is 1 week on, 1 week off, or 2 weeks on, 2 weeks off. So, my suggestion is that you find out what works best for you

Also can you maintain your current calorie intake or shall I cut back and increase the cardio? (I want to lose a little body fat but lose no muscle)?

This depends on several factors, such as how quickly do you want to lose the excess weight. The best approach is to increase your protein, add BCAAs, GH factors and aminos to your regimen before and after your workouts.

Consider also using HMB, which has anticatobolic effects during calorie restricted diets. I have also noticed that you get the most out of anticatobolic and muscle building supplementation if taken 30 to 45 minutes before and after training.

In addition, you should consume 30 to 50 grams of high quality whey protein and 30 to 50 grams of high quality complex carbs approx. 30 to 45 minutes post workout (30 to 40 grams if under 200lbs and 40 to 50 grams if over 200lbs since it is difficult for the body to utilize much more than 50 grams in one sitting and the excess will possibly be stored as fat).

Is it much better than taking Vasopro ephedrine with SAN Tight or Ansi thermo hydroxadrine?

I am unaware of how Vasopro ephedrine with SAN Tight or Ansi thermo hydroxadrine stacks up.

Can Clenbuterol use cause increased heart muscle growth?

I am unaware of any proof that clenbuterol causes increased heart muscle growth, however I have heard that steroid use and GH can have such an effect. Many bodybuilders stack clenbuterol with their steroid and GH cycles and also use clenbuterol to blocks the cortisone receptor so they can maintain a large portion of the strength and muscle mass built up by the steroids.

Caution Should Be Used

Because of the effects on blood pressure it's best to start with low dosages (such as 20-40 ?g per day) and slowly work your way up to a maximum dosage of 80-160 ?g. You should also be aware that clenbuterol can effect your liver and that any drug can be hazardous if certain unknown preconditions exist. Please consult a physician before using any drug, including clenbuterol.

Conclusion

I am providing information and education in the hope that it assists you with being safe. Please do not consider the information I have provided you as an endorsement of clenbuterol use or as a statement of facts. There are many variables that will affect drug use, drug interaction and health effects. Again, I must stress that consult a physician before using any drug, including clenbuterol.

Prevent Fat Gain during a Bulking Phase

2009-05-06T08:13:00.000-07:00

It's a common scenario that happens to many individuals trying to gain muscle mass. Despite all their well-meaning efforts, in addition to the muscle they have successfully gained, they have also successfully gained a bit of a spare tire. Fat gain is definitely a consequence of trying to put on muscle mass because you are, after all, eating more calories than the body needs.

While you do require additional calories to build muscle, you can only assimilate so much muscle at one single time. Anything additional after that is going to end up, most likely, in the place you want it the least - usually around the waist for men and in the hips and thighs for women.

If you take a smart approach to your bulking program though, you can help minimize the fat gains that you see, while still being able to create a head-turning physique.

How To Maximize Your Anabolic Window

Training

If you've spent any time at all researching on the topic of weight lifting, you'll likely know that weight lifting in itself, accompanied by sufficient rest is an anabolic process. This basically means that after it's performed, the body is going to work at developing more muscle tissue rather than breaking it down.

Endurance cardiovascular exercise, on the other hand, is catabolic in nature - that is, the body will break tissues down. Since weight lifting is anabolic then, you want to do whatever you can to maximize all the cellular processes that are occurring, enhance recovery ability (so you can get back into the gym sooner, thus spending more time in an anabolic state), and improve nutrient partitioning.

Cardio Exercise Is Catabolic In Nature.

Since your body is mostly going to shuttle any calories you feed it to the muscle cells around the workout, there is a lower chance that it's going to end up as that unwanted body fat you so dread.

Therefore, the first step when bulking is to get on a program that has you lifting heavy. If you want your muscles to grow, you damn well better give them a reason to grow. Unless you're challenging yourself, this simply is not going to happen. Remember, your body is thoroughly happy just hanging out as it currently is. While you may want change, it has other plans.

Rest & Recovery

After you've established a solid program (preferably a full body/3 X per week or upper/lower split), then you also must ensure enough rest.

Regardless of what you eat, if you don't give your body time to utilize these nutrients and grow back stronger between your sessions, you've just taken that anabolic process and turned it catabolic. This is not what you want. So repeated, ensure sufficient rest.

No matter how much you like training, do not make the gym your home away from home. Consistency is key, but setting up shop next to the free-weight section is not.

Nutrition

Then comes your dietary approach. This is what will most effectively produce a high anabolic period because you are going to load your muscles with carbohydrates immediately following each workout, trying to get as many as possible into those muscle cells.

Because of the nature of this approach, you are actually going to use a slightly higher surplus on weight-lifting days, as we'll be knocking it back on non. Usually you would go with about 250-500 extra calories per day, every day, in hopes of accomplishing about 1/2 to one pound gain of body tissue a week.

With this approach, we're going to ramp it up to between 750-1000 extra calories on days you are training. The majority of these calories should be placed before, potentially during, and after the workout.

You are to have a good sized pre-workout meal consisting of about 25-50 grams of protein and a good dose of carbs (exact dose will depend on how many total calories you're going to consume).

If your daily allotment for carbs is 300 grams for instance, go with about 75 grams pre-workout, 150 grams post-workout (note that this can be divided into two separate intakes - one immediately following the workout, and the other a short time after), and then leave the remaining 75 to have throughout the rest of the day along with more fat and protein based meals. Also be sure to include another 25-50 (or more if calories allow) grams of protein in the post-workout meal.

Fat should be avoided during this time and protein is usually always set at between 1-1.5 grams per pound of body weight per day so adjust your pre/post workout intakes accordingly.

The types of carbs should be both slow and fast acting as this will give you the initial insulin spike right after the workout and then lasting energy (and effective muscle glycogen re-synthesis) for the time period following.

As touched on above, the remainder of the day (and the portion before the workout if your session is in the later afternoon or evening) should be comprised of mostly fat and protein meals, still staying in that total calorie surplus for the day.

Minimizing Fat Gain

So, now that we've established what you're going to do on workout days to maximize muscle-building, now we'll talk about minimizing fat gain. The thing with the body is that it will adjust its metabolic rate to how much you are consuming.

Don't be misled though, if you go out and eat 10,000 calories, your metabolism is not going to magically adapt to this and start requiring this much from that point forward; there are limits. But, by shocking the metabolism with a different intake than it's used to, you force it to keep up with you, running faster at all times.

The Body Will Adjust Its Metabolic Rate To How Much You Are Consuming.

This can work to your benefit as far as limiting fat gain because if you drop calories down to just a few below maintenance on days you aren't working out, you can hopefully keep fat gain at bay, and potentially even lose fat (however this is the exception, not the norm). Most people cannot lose fat and build muscle at the same time.

That said, on days you aren't in the gym lifting, try and get there to do a small amount of cardio. Don't go crazy doing hours upon hours as this will limit your recovery and hinder your lifting sessions. Just get in, do 30-45 minutes two to three days a week at moderate intensity and call it a day. This will both help to create a slight deficit (necessary for fat loss), and help to increase blood flow to the muscles, improving recovery.

Also on these days, bring your calories down to about 100-200 below your required maintenance. This means you now have a zig-zag diet where you eat 750-1000 calories above maintenance on lifting days and 100-200 below maintenance on non-lifting days.

We don't want to bring down calories far too low on non-lifting days though, as that could hinder recovery (your body is still in recovery the next day) and also make gaining muscle quite slow as your weekly total calorie surplus would then be really quite low.

Most people will choose to reduce these calories from the carbohydrate portion of their diet, however you can also reduce it from fat if you prefer. Protein, however, should remain constant at that 1-1.5 gram/lb range.

Conclusion

So, next time you're looking to add some muscle, consider this option. It will take a little more time on your part calculating out your calories and different meals on the various days (rather than just keeping it at a constant intake every day), but it will be worth it when you find you're finished your muscle-gaining cycle and do not have to spend another three months just dieting off the fat you gained as well.

By: Shannon Clark

Bodybuilding Supplements: What to take, How much and when

2008-09-18T06:44:00.000-07:00

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

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

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

You Need A Good Supplement Strategy to Get You On The Road To Gains.

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

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

Whey Protein:
As the "Big Man on Campus" of supplements whey is a staple of any supplement program. Easily digested, portable and effective, whey is a must for anyone seeking gains in lean muscle mass. It will serve as a foundation to this supplement program.

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

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

20 Grams Upon Waking In The Morning:
Your body has fasted for up to eight hours or more, so it is imperative that you down a shake first thing when you wake up. This will shut down the catabolic state you may be in and get you on that road to growth once again.

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

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

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

Creatine:
Another well known and effective supplement is creatine. As it gets converted into creatine phosphate in the muscles, which produces energy for contractions during training, supplementing with creatine can ensure that levels of it are topped off. Plus, creatine will force more water into the muscle cells creating an anabolic environment increasing protein synthesis. For strength and size it can't be beat!

3-5 Grams Pre-Workout:
Taken with a moderate amount of complex carbs and 20 grams of whey protein taking creatine at this time will guarantee your levels are filled up.

3-5 Grams Post-Workout:
Within 30 minutes after training combine creatine with 40grams of whey protein and 80 grams of simple carbs to get a potent growth producing shake. After training your muscles are screaming for nutrients so why not give it to them? The insulin response from the simple carbs will also shuttle that creatine right into the muscle.

Casein Protein:
Another convenient protein source, casein is slow digesting so it will be digested and released into the bloodstream at a steady rate feeding the muscles over a longer period of time. Whereas whey is used for rapid absorption, casein is used when you need protein to "stick around" a little longer, maybe between meals or for when you know you will not get in another meal for awhile.

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

20 Grams In The Middle Of The Night:
Since it is slow digesting, you can also benefit drinking a shake in the middle of your sleep to ensure your body is getting the protein it needs. During sleep the body is basically fasting and this may cause your body to dip into a catabolic state.

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

Glutamine:
Glutamine is considered a long-term commitment. Though not as noticeably effective as creatine, glutamine has many unseen benefits. As one of the most plentiful amino acids in the body, glutamine assists in recovery by helping muscle cells take up glycogen after a workout, thus supporting growth-hormone already in normal healthy ranges and maintaining immune function so you can stay healthy.

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

7-10 Grams Upon Waking In The Morning:
This will be taken with your small whey shake mentioned above. Again, this will be absorbed quickly to help get your body out of a catabolic state it may have slipped into overnight.

7-10 Grams Pre-Workout:
This will help you workout longer and keep up your intensity.

7-10 Grams Post-Workout:
Again, taking glutamine after a workout will help with glycogen uptake to quickly start the recovery process and get you in that anabolic state.

7-10 Grams 30 To 60 Minutes Before Sleep:
This is another great opportunity to protect your hard earned muscle right before you go to bed. This taken with the small casein shake will help fend off the nightmare of catabolism.

Branched-Chain Amino Acids:
BCAAs leucine, isoleucine and valine are used for fuel during intense workouts thus preventing your body from scavenging hard-earned muscle for energy. At other times of day BCAAs help stimulate protein synthesis and ward off catabolic hormones.

5-10 Grams Upon Waking In The Morning:
BCAAs first thing in the morning is just another weapon in your arsenal to ward off the catabolic effects of fasting most of the night. Your body can readily utilize BCAAs as fuel while whey and glutamine quickly get to muscle tissue.

5-10 Grams Pre-Workout:
Again, taking BCAAs before a workout can fuel the body with energy so you can spare muscle tissue and it will also keep you in an anabolic state for growth.

5-10 Grams Post-Workout:
This will enhance protein synthesis for greater muscle growth.

Arginine:
Readily converted to Nitric Oxide (NO) in the body arginine is a powerful supplement with a host of benefits. It allows more blood flow to muscle by dilating vessels to allow more nutrients in such as amino acids, glucose as well as a host of hormones. Also, having a greater water delivery into the muscle cells means an increase in protein synthesis, which, in turn, spells more muscle growth.

2-3 Grams Upon Waking In The Morning:
At this time arginine will dilate blood vessels to shuttle in the nutrients of other supplements.

2-3 Grams Pre-Workout:
This will enhance the natural increase of growth hormone before a workout.

2-3 Grams 30-60 Minutes Before Sleep:
This is another time to take advantage of the burst of growth hormone as arginine will only enhance this effect.

Tribulus Terrestris:
Tribulus Terrestris promotes healthy hormone function. It also has the ability to enhance the firing of nerves in muscle for increased strength during workouts. If you need that extra boost in power before a workout Tribulus delivers.

250-500 Mg Pre-Workout:
Get that extra surge of testosterone before heading to the gym.

ZMA:
ZMA (the combination of zinc magnesium plus vitamin B6) has been shown to support IGF-1 and testosterone levels. Zinc has very powerful recovery benefits and magnesium will actually calm the nervous system down so the body has an easier time resting. The better you sleep the more opportunity your body has to grow.

30-60 Minutes Before Sleep:
30 mg of zinc, 450 mg of magnesium, and 11 mg of B6.

Antioxidants:
Antioxidants have the ability to rid the body of free radicals which are produced from periods of severe stress such as from an intense workout. It is wise to supplement with vitamins C and E to combat this damage and keep your body in an anabolic state.

500 Mg Of Vitamin C At Your Post-Workout Whole Meal:
Vitamin C will support normal joint health and immune function.

200-400 UI Of Vitamin E At Your Post-Workout Whole Meal:
Vitamin E supports muscle cell recovery. This antioxidant is also important for skin, nail and hair health.

The Schedule For Growth

Upon Waking In The Morning
20 g whey protein
2-3 g arginine
7-10 g glutamine
5-10 g BCAAs

Mid-Day
20 g Casein
20 g Whey Protein Shake

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

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

Dinner
500 mg vitamin C
200-400 IU vitamin E

30-60 Minutes Before Sleep
20 g casein protein
2-3 g arginine
7-10 g glutamine
ZMA (30 mg zinc, 450 mg magnesium, 11 mg B6)

Middle Of The Night
20-30 g casein protein

Conclusion

So there you have it. All of your supplement questions answered from timing to dosages, now you can get on the road to growth. This may seem like a lot to "digest" right now, but if you are new to supplements start by taking some whey protein at the specified times of day and then experiment with the others to see what will work for you.

Everyone is different so some supplements may be a better choice for you than others. Just make sure you are eating a bodybuilding friendly whole food diet because without it supplements will not save the day. Eat plenty of complex carbs such as potatoes, wheat pasta, rice, wheat bread, and oatmeal along with lean proteins such as lean beef, turkey, chicken, eggs and fish. In no time you will be on your way to a bigger self.

By: Brad Borland

20 minute biceps hammer

2008-09-15T06:31:00.000-07:00

A friend of mine showed me this at the gym last week. The day after I tried it my biceps were so sore and tight you probably could have played “duelling banjos” on them. This isn’t for those who are scared of a bit of pain or hard work. This routine is a full out biceps blaster to shock you out of your stale old routine.

The routine is relatively simple. You need an incline bench, 3 sets of dumbbells and a clock. For me I chose weights of 30, 20 and 15. My normal dumbbell curls is 55 or 60, so approximately 50% for the heaviest pair, and then a 10 pound drop, then 5.

The routine

1. Take note of the time
2. Sit on the incline bench with the heaviest pair of dumbbells. Perform 6 repetitions of hammer curls (thumbs facing the ceiling).
3. Switch to the next weight and perform 6 reps of hammer curls
4. Perform 8 reps of hammer curls with the final (lightest) weight

Repeat this routine of 20 reps every 60 seconds for 20 minutes. Note that this is not 60 seconds of rest, but 60 seconds from the first rep of one set until the first rep of the next set.

I also found this routine to be pretty hard on my rear deltoids. You might want to try and time it so that you do it on a day following lower-body so that you are well rested.

For other high intensity training (H.I.T.) tips, see Mega Sets ...

Foods to help boost your Testosterone

2008-08-20T11:48:00.000-07:00

If you are suffering from depression, lack of sexual appetite, or trouble with sexual functions, you may be experiencing low testosterone levels. If this is indeed the case, one way to address the issue is to try eating high testosterone food.

A testosterone diet is easy to maintain, as long as you are aware of what constitutes good foods to increase your testosterone levels. High testosterone foods contain good qualities of zinc. For this reason, some foods have been called aphrodisiacs.

The reality is, including these foods in your diet may help alleviate the symptoms of testosterone deficiency. In one trial, 22 men with low testosterone levels and sperm counts were given zinc every day for 45 to 50 days. Both testosterone levels and sperm counts rose.

It should not be surprising that one of the best high testosterone foods are oysters. Oysters have long been lauded as a powerful aphrodisiac, and recent studies are showing that the reason may be because they contain high levels of zinc. Oysters are a perfect testosterone enhancing food to add to your diet.

If you are a red meat lover, then you already are enjoying a version of high testosterone food. Red meat is also high in zinc, so keep enjoying those steaks, as they are a very good part of a testosterone diet.

Other suggestions for red meat lovers include wild game, ribs, roast, lamp and pork chops. All of these foods are convenient to purchase, and all are considered good testosterone food.

Poultry also pack a good wallop of zinc, and is an ideal inclusion in a testosterone diet. Chicken breasts, wings and thighs are all high in zinc, and in fact, combined with red meats, poultry makes up most of the zinc intake of the average American.

Goose, turkey, and duck are also poultry that are considered high testosterone food, and are a good part of the testosterone boosting diet. Wild poultry is also a a great choice, and you shouldn’t be shy about trying some quail or pheasant either.

There are also high testosterone food items that are not considered meats. Beans are an ideal part of the testosterone increasing diet with their high zinc content. Nuts are also high in zinc and are a good dietary inclusion. In the grains family, whole grains and fortified cereals are very high in zinc and therefore are good choices.

Finally, many dairy products are testosterone enhancing foods. Milk, yogurt, and cottage cheese are all high in zinc and ideal if you're looking for so called testosterone food.

In conclusion, if you are suffering from low levels of testosterone, one of the best things you can do is include high testosterone foods in your day to day life. Focusing on ensuring that you have a good testosterone diet is a simple way to avoid problems related to low testosterone.

By Dan Ho

To gain muscle and lose fat, drink milk!!

2008-08-20T11:19:00.000-07:00

Part of an ongoing study into the impact of drinking milk after heavy weightlifting has found that milk helps exercisers burn more fat.

The study by researchers at McMaster University and published in the American Journal of Clinical Nutrition, was conducted by the Department of Kinesiology’s Exercise Metabolism Research Group, lead by Stuart Phillips.

The researchers took three groups of young men 18 to 30 years of age – 56 in total – and put them through a rigorous, five-day-per-week weightlifting program over a 12-week period. Following their workouts, study participants drank either two cups of skim milk, a soy beverage with equivalent amounts of protein and energy, or a carbohydrate beverage with an equivalent amount of energy, which was roughly the same as drinking 600 to 700 milliliters of a typical sports drink.

Upon the study’s conclusion, researchers found that the milk drinking group had lost nearly twice as much fat - two pounds - while the carbohydrate beverage group lost one pound of fat. Those drinking soy lost no fat. At the same time, the gain in muscle was much greater among the milk drinkers than either the soy or carbohydrate beverage study participants.

“The loss of fat mass, while expected, was much larger than we thought it would be,” says Phillips, associate professor of kinesiology at McMaster. “I think the practical implications of these results are obvious: if you want to gain muscle and lose fat as a result of working out, drink milk.”

As reported in the first phase of the study, the milk drinking group came out on top in terms of muscle gain with an estimated 40 per cent or 2.5 pounds more muscle mass than the soy beverage drinkers. In addition, this group gained 63 per cent or 3.3 pounds, more muscle mass than the carbohydrate beverage drinkers.

“I think the evidence is beginning to mount,” says Phillips. “Milk may be best known for its calcium content in supporting bone health, but our research, and that of others, continually supports milk’s ability to aid in muscle growth and also promote body fat loss. To my mind – with milk being a source of nine essential nutrients – it’s a no brainer: milk is the ideal post-workout drink for recreational exercisers and athletes alike.”

Source: McMaster University

10 Foods that will lower your Testosterone!

2008-08-20T09:50:00.000-07:00

Taken from the Lee Labrada site: 10 Foods that will lower your Testosterone!
by Douglas Kalman MS, RD, FACN http://www.labrada.com/members/week186.htm#art1

Wow! I just returned from driving my friends Porshe GT II, Ralph was good enough to let me feel what a car with real get up and go feels like. This car is strong, with great �get-up and go� and without doubt raised my testosterone levels. While the feeling may not be easily equated with the testosterone rush one gets after pushing yourself through a tough leg workout, the result is the same * increased testosterone. The fact that testosterone is the major hormone responsible for muscle growth and that we often lift weights with the goal of getting bigger muscles, I have wondered is it possible that certain foods or spices can actually decrease one's ability to gain maximal effects or results from weight training?

Before I pour into the medical research surrounding foods and their effects on our hormones, it is important to note that many champion athletes credit their nutritional strategies as being responsible for more than 50% of their success. For many of us, success can be defined not by a championship ring or winning a boxing match, but rather reducing body fat or just feeling better about our appearance. I call this winning ourselves and self-esteem back one day at a time.

Plants come alive:

It is estimated that 80% of the world's population still relies on natural phytotherapy (foods, plants, herbs, etc.) as a major source of medicine. Through the years, certain foods and herbs have been recognized for their use in treating sex hormone related conditions. For some, this may be menopause, while others it is libido enhancement. Interestingly enough, many of these phytotherapeutic agents are not detected by conventional testing methods. Fortunately, scientists have developed methods for identifying the estrogenic content and bioactivity of foods, herbs and other related agents (1-3).

Most research has focused on the estrogenic and progestogenic activity of foods, herbs and spices. Estrogen and progesterone are usually referred to as the �female hormones�. Estrogen softens skin while making muscle more pliable and less taut. The estrogenic and progestogenic compounds in food may be of greater importance than direct effect of foods, herbs and spices effect on testosterone levels. Altering the testosterone to estrogen ratio can greatly influence anabolism in man. Essentially, this means the more estrogen, the less muscle. The present research examined the effects of 150 different foods, herbs and spices on estrogen receptor (ER) and progesterone binding properties. In addition, the effects on alkaline phosphatase (a group of isoenzymes which are involved with generating phosphate-used to produce energy (medically known as adenosine triphosphate; ATP, and clinically used to diagnose diseases which impair bile formation, liver disease and certain cancers), as well as the effects on down regulation of estrogen (4).

The herbs tested for ER binding activity were also tested for their ability to stimulate cell proliferation in breast cancer cells. Table 1 lists the results regarding ER binding potential. Soy milk and the 11 herbs/spices listed are with the highest activity and are expressed in total estradiol binding equivalents per 200 cc (6 oz.) of soy milk or 2 grams of dried herb.

TABLE 1

Herbs and Spices Containing ER Binding Components

Micrograms of Estradiol Equivalents/200 cc or 2 gm Dry Herb

Soy milk 8/200cc Yucca 0.5
Licorice 4/2 gm Tumeric 0.5
Red Clover 3 Hops 0.5
Mandrake 3 Verbenna 0.5
Bloodroot 2 Yellow Dock 0.5
Thyme 2 Sheep sorrel 0.5

It is important to understand that just because a food, herb or spice has ER binding capability, it does not mean that it inhibits estrogen formation or acts as a natural aromatase inhibitor. In fact, the total opposite is true. In short, Table 1 indicates that the 12 listed agents have estrogenic activity at low physiological doses. If you take at least 2 grams of any of the herbs daily or drink 6 ounces or more of soymilk, your body is getting in touch with its feminine side. It is time to start watching Oprah and having long talks on the phone with your friends, pal.

The Connection to Cancer:

If breast cancer runs in your family, especially estrogenic receptor positive breast cancer (ER+BCA), that paying attention to what you eat and supplement with becomes of utmost importance. Now, you may be thinking that this doesn't directly affect you. Perhaps, but since breast cancer effects 1 in 9 females over a lifetime, chances are we all know someone who has it or will have it in our lifetime. Therefore, it is my belief that having information that may affect risk of breast cancer, it is important that we all know and share the information. Within the limited scope of this article, the information presented fits into potential supplements and foods or spices to avoid. Table 2 lists the results of the research examining the effects of the herbs on ER (+) breast cancer cells. Any herb or spice with a score above 400 has greater estrogenic activity than estradiol.

TABLE 2

Effects of ER binding herbs on ER (+) Breast Cancer Cells

Coumestrol 2500 Licorice 1600
Jumiper 100 Bloodroot 0
Red Clover 3000 Nutmeg 200
Mistletoe 500 White Clover 500
Dong Quai 200 Yucca 2600
Thyme 2 Damiana 200

Table 2 indicates that coumestrol, red clover, mistletoe, don quai, hops, licorice, white clover, yucca and motherwort are more estrogenic than estradiol! For people at risk for breast cancer and men who want to remain real T men, avoiding the aforementioned herbs and spices seems prudent.

Eat clean and grow:

Typically, when people are trying to gain muscle size via weight training, they are also attempting to eat a clean diet, get adequate rest and are take appropriate supplements. Most of us incorporate a good protein based shake, a multivitamin, creatine and perhaps other supplements, which are, aimed at bolstering testosterone levels. As a method of naturally enhancing gonadotropic hormones (i.e., testosterone) many people look to stimulate luteinizing hormone (LH). One of the effects of the female hormone progesterone is to inhibit the release of new LH and reduce the circulating levels of LH (5). Therefore, while progesterone is not produced in men (well, perhaps in the Fab-Five or some daytime soap devotees) certain foods, herbs and spices do have progesterone like activity. Eating these progesteronic foods in appreciable amounts theoretically may reduce testosterone levels. Table 3 notes the progesterone-like activity of herbs and spices.

TABLE 3

Micrograms of Progesterone Equivalents/2 g Dry Herb

Bloodroot 100 Thyme 4
Ocotillo 8 Calamus Root 3
Mandrake 8 Red Clover 3
Oregano 8 Goldenseal 3
Damiana 6 Licorice 3
Pennyroyal 5 Mistletoe 3
Verbena 5 Cumin 2
Nutmeg 4 Fennel 2
Tumeric 4 Camomille 2
Yucca 4 Cloves 2

According to the researchers, none of the herbs tested are progesterone antagonists (the abortion pill and sometimes used bodybuilding drug, RU486 is a progesterone antagonist). However, red clover, licorice, goldenseal, pennyroyal and nutmeg are progestin (a progesterone-like hormone) antagonists. The herb with the greatest progesterone receptor binding activity was bloodroot. Interestingly enough, in alternative medicine, bloodroot, mandrake, pennyroyal, yucca and mistletoe are all used to bring on menses. These are definitely herbs to be avoided by anyone looking to be a T man.

What about Food and Testosterone?

Unfortunately, there is not a plethora of well-conducted studies investigating the potential testosterone raising effects of herbs or spices as there is with estrogen and progesterone. We all know that in order to remain or even attain an anabolic state, you have to include more than enough protein and calories in your diet. If you eat a boatload of protein, but still take in an insufficient amount of calories, your body will preferably use the ingested protein for energy rather than shuttling it toward the muscles for growth and recovery. This does not mean when on a cutting diet, it is worthless to eat high protein, rather research indicates that the extra protein may help preserve the muscle mass during times of slight (but not starvation) calorie deprivation.

Recent research indicates that licorice lowers testosterone levels in men. Logically, this makes sense, since it is such a strong phytoestrogen. Now it is becoming more apparent that men should avoid the foods, herbs or spices that have estrogen or progesterone-like activity (unless indicated by your physician i.e., prostate cancer) when training to gain strength and/or size. To date, there is mixed findings regarding tribulus terristris and avena sativa for effecting testosterone levels in young men. Some proprietary studies with older men indicate that avena sativa and or eurycoma longifolia can enhance free testosterone levels, while the data for tribulus appears to be gaining a better foothold. One issue with tribulus is purity. Impure or substandard products will not yield the same results as the higher quality products.

A Herbal Recap

The work of Zava et al in the hormonal effects of food, herbs and spice is unparalleled. Herbal therapies are gaining daily in popularity (it is a multi-billion dollar business). As people who are into lifting, looking good, staying healthy and every now and then adventurous, making gains and being the T man is important. Think of it, would you be reading this website if you were not in search for the information to help you attain the T man look and attitude? Making wise choices with supplements and foods is one key towards success. The following herbs, spices or foods should be avoided in your quest to remain all man soy, soy milk, soy protein powders, licorice, red clover, dong quai, damiana, black cohosh, verbana, motherwort, thyme, oregano, tumeric, hops, (sorry guys, beer itself lowers testosterone levels in men, while having the opposite effects in females), bloodroot, mandrake, pennyroyal, yucca and mistletoe.

To maximize your results from your efforts in the gym:

* Avoid eating large amounts of phytoestrogens.
* Make sure to use smart nutrition by incorporating a post-workout shake containing both carbohydrates and protein.
* Make sure to eat fatty fish a few times per week or supplement with the at least one to two grams of essential fatty acids daily.

About the Author: Douglas S. Kalman MS, RD is a Director at Miami Research

Glycemic Index, Glycemic Load and Fat Stroage

2008-08-01T04:53:00.000-07:00

What follow is not my original work, but it is the best description of GI, GL and proper diet and insulin control techniques I have seen. Please visit the original site if you have any questions.
http://optimalhealth.cia.com.au/gi17.html

View GI/GL Table on the Web

Download Excel Version of GI/GL Table

Carbs, Glycemic Index & Glycemic Load

This information is provided for self-educational use only. It has been complied from Internet & other sources

INTRODUCTION

The glycemic index (GI) rates carbohydrate foods on how quickly blood sugar / glucose levels increase in the 2 - 3 hours after eating as the carbs are converted into glucose. Generally fat or protein doesn’t increase glucose levels.

Eating higher GI foods produces a rapid increase in blood glucose levels, triggering the pancreas to produces insulin. Insulin causes the body’s muscle & liver cells to attempt to store the excess glucose. Imagine insulin as a shuttle, moving glucose from just digested foods into storage. If the digestive system is pumping glucose into the blood stream quicker than insulin can move it into the muscles/liver or glucose stays high too long, the body will convert the excess glucose into fat.

Eating lower GI foods produces slower glucose raise, little insulin & fat storage, even if you have eaten high fat content foods!

How is the GI or GL of a food determined?

Test foods are fed to volunteers in portions that contain 50g of available carbs, excluding fiber.

The glucose / insulin response over the next 2 - 3 hours is measured.

The result is calculated as a % of the value for the reference food, usually white bread.

Researchers measured the GI of over 300 foods & found many surprises. For example, baked potatoes (GI=121) rated almost as high as white sugar (GI=142). Who would eat a baked potato sized serving of white sugar & think it was doing you any good?

The Glycemic Load (GL) is somewhat different as it is based on the active carb content of a normal serve of the food and thus is more relavant to meal planning. The total GL of a meal should be 3,000 or less from the long term Study.

GL = GI * active carbs in the serve.

Are there Other Important Diet Considerations?

The GI/ GL isn't the only criteria when selecting foods as the total amount of carbs, amount & type of fat, fiber & protein are all important. Don't eat more carbs than your need, as the number of grams times the GI is what is important.

We should minimize eating saturated / trans fat & eat more fiber. Fats from cold-water fish, olive & flax oil are beneficial.

Cooking, processing & age all effect a food's GI. In under-ripe bananas (GI=43), 85% of the carbs are starch, changing to sugar as the banana ripens (GI=74). The GI of wheat, maize & oats increases, from whole grains (low GI), cracked grains, coarse flour, to fine flour (high GI) due to smaller particle size, which helps rapid digestion & glucose raise.

Pizza keeps glucose up longer than any other food. Researchers compared a pizza meal with a control meal that included high GI foods & found the initial glucose increase was similar. But, for the pizza meal, glucose was still high even after 4-5 hours.

RICE

Rice can have a high GI (36 - 128). The important factor is the ratio of amylose to amylopectin. Low amylose rice (Calrose) is the highest. Basmati, a long grain fragrant rice & Doongara, a new variety, have medium GI's because of their high amylose. Sweet has no amylose, makes the best sauces / gravies & is used in Asian restaurants. Long-grain has the highest amylose & short-grain the lowest. Rice is also brown (low GI) or white (high GI). Brown long-grain has the lowest GI.

Rice rated lowest to highest:

Long grain
Medium grain
Short grain
Sweet, Sticky & Waxy.

POTATOES

The Pontiac with its pink skin, low starch & a GI=80, stands out. The link between starch & GI’s is strong. Harvested before they mature, potatoes are low in starch & GI, later, they have a higher starch & GI.

Potatoes rated lowest to highest:

Ruby Crescent, Russian, Round Red, La Soda, La Touge, Red Norland & Red Pontiac.

Long White. White Rose, Round White, Eastern, California, Canada, Delaware, Irish Cobbler, Katahdin, Kennebec, Long Island, Maine, Superior & Yellow Finn

Russet, Arcadia, Burbank & Idaho.

High Fructose Corn Syrup & Maltodextrin

High fructose corn syrup is endemic in processed foods. Fructose is not high fructose corn syrup, which is a mix of 50% fructose & 50% glucose with a high GI=89. Maltodextrin, used in many prepared foods, has an even higher GI=137.

ENERGY BARS

Using high GI Foods & Drinks (Energy Bars, Energy Drinks) is usually NOT a good idea as the high insulin spikes produced can STOP fat being drawn from the fat cells to supply the bodies energy needs. If you don’t use ALL of the glucose produced, you will put on fat & teach your body NOT to use stored fat for energy.

SMART Supplements which can help

Starch Blockers make High GI foods into Low GI foods. Phase’O Lean Forte inhibits an enzyme necessary to convert Starch into Glucose. This helps turns high GI starch based foods (bread, pasta, potatoes, rice, etc) into low GI foods & helps you to loose weight. Around $50 only from Life Plus.

BrindleBerry (HCA, Hydroxy Citric Acid) blocks excess glucose being converted into fat. HCA inhibits an enzyme used with insulin to convert excess glucose into body fat. Should be used with Chromium to assist increased muscle / liver uptake of glucose. Around $15-$20 from health shops.

Chromium PicoLinate increases energy, muscle & liver uptake of glucose. Low blood chromium is one of the major causes of adult onset (Type II) diabetes & excessive fat storage. Low chromium levels reduce energy, glucose uptake by the muscles / liver & increase glucose conversion into body fat. Increased chromium levels help muscle cells & the liver to uptake/store more glucose, increase stored energy reserves & reduce body fat. Increased glucose storage in the liver also reduces hunger pangs & food desire as it is the liver which tells the brain to eat more carbohydrate based foods when it's glucose storage starts dropping. Around $15-$20 from health shops. "Chromium GFT" works but is not as effective.

Several products combine BrindleBerry, Chromium PicoLinate & other herbs in a synergistic blend. From personal experience I know they do work well. I have used BrindleBerry 5000 + Chromium PicoLinate formulated by Nutra-Life Around $20-$30 from health shops.

Be sure the formulation uses Chromium PicoLinate as other forms of Chromium are not as effective. Most formulations also include

Kelp to increase metabolism (fat burning) via Kelp's action on the Thyroid.

BOOKS

Sugar Busters, a book based on the GI Index is available in Australia for approx $20 from Angus & Robertson or Dymocks (Health Section). I would recommend it to anyone interested in learning more about the Gylcemic Index.

THE BOTTOM LINE

All things being equal, a low GI food is preferred. Their slower glucose release is more suited to normal day to day energy requirements & reduces fat storage naturally without really trying.

Maximize Muscle Growth With Precise Timing of Supplementation

2008-07-31T10:56:00.000-07:00

I have always been aware that there is a link between Insulin and muscle growth. But for those of us who are not scientists, it's hard to get a simple explanation. The following are excerpts from 2 articles found here:
http://www.ast-ss.com/research/cribb/insulin_and_muscle_growth.htm
http://www.ast-ss.com/research/cribb/precision_supplement_timing4.htm

I encourage you to visit that site if you want the full text.

Maximize Muscle Growth With Precise
Timing of Supplementation. - Part 4

By Paul Cribb B.H.Sci.HMS. Exercise Physiologist

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Research now demonstrates skeletal muscle is not some inert reservoir from which the building blocks of protein and enzymes are obtained. Skeletal muscle is dynamic, it is the central organ that actively collaborates and participates in all amino acid transport and exchange with other tissues throughout the body. This occurs via two amino acid "pools" in skeletal muscle, one bound in muscle proteins and the much smaller "free-form" amino acid pool.

However, the body views these two reservoirs as one single homogenous pool as they are constantly interacting. Large amounts of amino acids move through this small pool each day, although the size of this pool never alters. This is because it is the initial supply of amino acids that meet all metabolic demands. The impact of exercise draws enormous amounts of amino acids from this free pool to the active site (exercised muscle). However, as the size of the small free pool is never altered, it’s constant, continuous replenishment occurs via breakdown of the larger pool, muscle! This is the reason muscle is extremely difficult to build and why many do not achieve the results they desire from their training.

Rebuilding, replacing large amounts of muscle protein is not a major, significant pathway of amino acid metabolism in adults. Human physiology is not concerned with depositing net muscle increases unless it absolutely has to. To make matters worse, these muscle-building pathways diminish a little with each passing decade. Therefore the small amounts of amino acids in this free pool govern all metabolic influences within the body, the degree of their metabolism dictates how much muscle tissue is catabolised (broken down) or maintained throughout life.

Major and rapid changes occur in muscle amino acid pools during all exercise. It is now confirmed that muscle occupies a central place in the production of energy (ATP), especially during exercise. Not as a direct fuel competing with fatty acids, blood glucose and muscle glycogen, but as precursors for the synthesis of anaerobic and aerobic energy cycle intermediates.

The aerobic energy cycle is also known by many names. Many texts refer to it as the Krebs cycle, TCA cycle or the Citric Acid Cycle, confusing I know, however they all mean the same thing! While the anaerobic and aerobic pathways represent opposite ends of the energy production spectrum, during exercise constant ATP (energy) regeneration is maintained via interplay of all energy pathways.

The view that all energy systems integrate to regenerate ATP levels no matter what the exercise is revolutionary. Most experts think they can keep use of different energy systems separated nicely when designing training protocols. However, this is not the case. An impact on one energy system has an impact on every other energy pathway, either directly or indirectly via utilization of its precursors - the material needed to power these systems.

Because of this tremendous impact, certain amino acids are metabolized in far greater amounts than previously suspected. It has been demonstrated that the branch chain amino acids (leucine, valine and isoluecine), glutamine and glutamate play vital roles as precursors to virtually all energy pathways. This aspect has previously been greatly underestimated. Unfortunately, this is real bad news if you are trying to build muscle. These are also the same amino acids that appear to be absolutely critical to muscle growth. Or more precisely, the amount of these particular amino acids retained in muscle appears to determine net muscle loss and gains. Research clearly demonstrates that most forms of exercise utilize these amino acids at such a phenomenal rate, little or nothing is left to affect mechanisms of muscle growth! In fact, there is research that demonstrates without supplementation of the precise materials of muscle growth, training on a regular diet produces muscle loss!

Putting Science on Your Side.

Large protein intakes not immediately required for cell anabolism (growth) are predominantly oxidized (burnt), used for other metabolic processes within the body.

If an external source of amino acids does not get there at precisely the right time, the result is an enormous drain on the small free amino acid pool and a subsequent breakdown of neighboring muscle proteins, all to keep replenishing the free pool and provide amino acids for the tremendously accelerated transport rates.

If an abundance of certain amino acids get to the active site directly after weight training, the result is a dramatic increase in muscle protein synthesis and turnover (the prerequisite mechanisms of building muscle) that produce net gains in muscle.

Directly after training is the critical window of opportunity to dramatically manipulate muscle growth. Although the size of the smaller free-form amino acid pool held inside muscle cells is tightly controlled, a wide range in amino acid concentrations still exist. Directly after intense or prolonged training, intracellular concentrations of most amino acids are at their lowest and the presence of high concentrations of amino acids outside the cell, in the form of supplementation (hyperaminoacidemia), are shown to dramatically accelerate rates of amino acid transport into the muscle cell.

Investigations conclude that the most important amino acids for building muscle actually have their own, exclusive cellular transport systems attached to the muscle cell membrane. There is a lot of "room" for manipulation to stimulate these transporters to accelerate their uptake rates! Simply by increasing substrate (amino acid) availability to the muscle cell at the precise time can stimulate or turbo charge amino acid transport systems to drive amino acids into muscle cells to the upper limits of physiological concentrations.

Accelerated inward transport of amino acids is shown to switch muscle anabolism mechanisms on! Accelerated inward amino acid transport directly stimulates significant increases in protein synthesis. The higher physiological concentrations of amino acids inside the cell also dramatically stimulate protein synthesis rates. Increasing leucine and glutamine content within muscle stimulates protein synthesis profoundly. These factors combined, trigger dramatic increases in muscle cell volume (water content). This is the most potent muscle building mechanism there is! Increasing cell volume ensures a positive nitrogen balance and net muscle protein deposition.

Insulin and Muscle Growth

2008-07-31T10:54:00.000-07:00

Insulin and Muscle Growth.
The Latest Research.

By Paul Cribb B.H.Sci.HMS. Exercise Physiologist

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There’s been a quite a few articles written about the anabolic effects of insulin in various magazines over the last few years and with good reason. Manipulating this "anabolic" hormone and making it work for you is critical to muscle growth. Nothing really substantial occurs without it. Insulin is the anabolic activator.

Instead of going through a whole internal anabolic and hormonal physiology lecture, I’ll sum up the action of insulin in a few sentences. Then I’ll present you with the latest information that explains, in simple terms, the intricate mechanics of this incredibly potent muscle building hormone. I’ll show you how to make insulin work for you so you can take your physique beyond your greatest expectations. Best of all, it’s backed by science. See for yourself.

Many bodybuilders and other athletes choose to use external sources of insulin in their chemical arsenal of supplements - yes they inject it. Exogenous insulin is completely undetectable by current drug testing procedures. If I were shooting for a gold medal and all that goes with winning it, I might (I said might) see the logic. However, death by exogenous insulin induced hypoglycaemic coma isn’t really appealing to me, especially when manipulating your body’s own insulin levels is remarkably easy, safe, and an extremely effective way of accelerating muscle growth.

What Does Insulin Do?

It has been well known for a long time that insulin plays a major role in regulation of protein body mass. Prior to its clinical availability, patients with Type I diabetes experienced continuous loss of protein from all tissues until they died. After its introduction it was apparent that treating of these patients with insulin dramatically restored muscle mass. Now as we discuss protein and muscle metabolism, it is important to keep in mind that both protein synthesis and degradation proceed simultaneously at all times. And that net protein metabolism (muscle gain or loss) is regulated by a increase/decrease of either or both of these processes.

The Muscle Building Mechanisms of Insulin.

Recent human invivo research has revealed that insulin exerts its dramatic anabolic effect by inhibiting muscle breakdown/degradation and not stimulation of protein synthesis as invito (isolated cell cultures ) studies once indicated. (This is an important point, remember this as we will apply it later.) This process is believed to occur by the inhibition of the ubqitin-proteasome pathway (one of three major muscle degradation pathways in muscle cells). But once again, little is known about the cellular mechanisms by which insulin exerts this anti-catabolic action (just another example of how complex human physiology really is!) However, research does show that the introduction of insulin stops muscle breakdown (proteolysis) dead in its tracks and reduces net protein loss to zero. Also, while insulin is driving amino acids and glucose into muscle cells, it appears it also prevents the "leaking out" of these nutrients from the muscle cells that usually occur in response to training or illness.

The presence of insulin locks in all the vital components of muscle growth. Kinetic studies using amino acid tracers confirm insulin is a potent amino acid transporter. In the presence of insulin, blood plasma levels of amino acids disappear. They are being driven into the cell and thus little is detected in the blood. However, as soon as insulin is taken away, blood plasma amino acid levels increase fast!1,4,8 They are being sucked out of muscles and utilized by other organs to meet their ravenous metabolic demands. When this is happening it is physiologically impossible for muscle protein deposition to occur! Muscle will not grow! Absence of insulin or allowing insulin levels to drop is the fastest, easiest way to induce muscle protein breakdown (catabolism). Let me explain how this relates to your training.

Research demonstrates the catabolic response to weight training is so great it may equal or even surpass anabolic (muscle building) mechanisms and produce net zero gains in muscle mass. Therefore, directly after training you are in potential trouble. You must get insulin levels up quickly to counteract the enormous protein degradation that will and does occur. Recent research reviews demonstrate that an optimal hormonal environment must be created after training for muscle deposition (muscle growth) to occur. Athletes and experts who think they are in the know about building muscle assume that just eating and drinking something after training should cover this objective. However, if you examine the literature closely you will see, as I did, there is a lot more to igniting muscle growth than that!

First, studies on insulin’s effect on accumulation of creatine in muscle reveal some important points. Insulin concentrations close to upper physiological limits (above 100Mu/l) are required to maximize creatine uptake and no less than 100 grams of simple carbohydrates must be ingested with creatine to enhance the uptake! And, this dose proved to be close to the limit of palitability! 100 grams of simple carbs made into a sickly-sweet drink optimized creatine uptake into muscle cells.

These two important aspects point toward the fact you may have to ingest a greater amount of simple carbohydrate after your training than you are currently using to take advantage of this potent, muscle building process. The 3 hours after training is the critical time to maximize cellular transport by elevated insulin levels. And you can actually determine how much creatine and amino acids you want in your muscle cells!

Insulin Needs Amino Acids to Build Muscle

Research reviews have determined that insulin halts protein breakdown, but does little to stimulate increases in protein synthesis rates. Insulin research also demonstrates an abundant supply of amino acids must be present along with high insulin levels to produce net gains in muscle. In fact, the whole stimulatory effect of insulin on muscle anabolism is dependant on a large, plentiful amount of amino acids to stimulate protein synthesis rates that create increases in muscle! This means a rapid, easily assimilated source of amino acids must be there at precisely this time.

Once muscle cells are crammed with these important nutrients they have to be kept within the cell to continue to exert their powerful muscle building effects. This means two objectives have to be met. Insulin levels have to be kept constant and a continuous, easily assimilated supply of amino acids has to be present in the blood stream to meet the metabolic demands of all other organs in the body so they won't draw them from muscle tissue! This is an important job of a protein supplement most people don’t even consider. You have to give your body the right material all the time so it doesn't rob important nutrients from muscle tissue!

These two objectives can be easily achieved by combining protein with carbohydrate in small, very regular meal intervals throughout the day and night. However, food sources must be easily and rapidly assimilated. This is why alternating solid, fiber rich meals with (meal replacement drink) provides superior nutrient absorption kinetics that cannot be achieved with whole food sources alone.

Step by step lets look at how this is done in a normal day's training.

First, muscle cells must be depleted as much as possible via hard training.

10 minutes before finishing training, ingest a 5 gram serving of Creatine with 30g of Carbs.

Then, within 10 minutes after training introduce a large amount, approximately 75gms of simple carbs with another 5 mg serving of micronized creatine and a rapidly absorbed protein.

Within an hour after training eat a small solid-food protein/carb meal.

Then repeat step three again (with or without the creatine) within the two hour mark after training to really take advantage of this accelerated cellular uptake that is happening only during this time frame.

Negatives for positive results

2008-07-23T05:44:00.000-07:00

New muscle growth is a result of a number of factors. Diet (both calories and macro-nutrients), rest, and muscle stress. While diet provides the building blocks for growth, and rest periods allow the body time to heal and grow, stressing your muscles provides the catalyst necessary to trigger the physical response of new strength and new muscle.

Every repetition of every exercise has 3 phases – the positive, the pause and the negative. The positive is the part of the repetition when the muscles contract to either push the weight away from you (in a bench press for example) or pull the weight towards you (for example, in a row). The pause is the portion of the repetition when the weight in at the end of it’s positive motion, just before fully locking the joint. The negative is the portion of the repetition where the weight returns to its original starting point.

Far too often I see beginning and even advanced bodybuilders ignoring the benefits of the negative part of the repetition. For example, in a bench press the lifter will often press hard to get the weight to the top, but then relax and let the weight come back down quickly and uncontrolled and “bounce” of his (or her) ribcage. Setting aside the possible injuries for a moment, in this scenario the lifter has essentially ignored 50% of the repetition.

So the question is: how can you leverage the negative to achieve new muscle growth? To begin with the obvious, if you control the repetition through the negative, you are forcing your muscles to do more work over the course of a set. More work leads to more stress on the muscle. Also, by stressing your muscle through 100% of the rep your workouts become more efficient. For the advanced bodybuilder, negative reps or even negative sets can be a way to blast through a strength or growth plateau.

These are advanced training techniques and I do not recommend them for anyone with less than one year of training. Also, these techniques require a good and attentive training partner, and I recommend using the safety stop bars on the racks and benches if they are available.

How to perform negative reps
Perform an unassisted set with your regular working weight to failure. Perform some reps post-failure by having your training partner assist you in the positive portion of the repetition, then control the weight though the negative portion of the rep. Perform the negative slowly (8-10 seconds) and concentrate on keeping the speed consistent and the weight under control. Perform 3-4 negatives at the end of your working sets (i.e. not warm-up sets).

For some body parts, biceps for example, you can “cheat” the positive portion of the rep if a workout partner is not available. I am not advocating “cheating” as a general workout practice, but in this case controlled cheating on the reps after failure can make your set more difficult and stressing.

How to perform negative sets
Most people are stronger on the negative portion of the repetition, and negative sets are a great way to get through a strength plateau. Load the bar with more weight than you can usually handle. Have your training partner provide assistance on the positive part of the repetition (not too much, just enough help to keep the weight moving). Perform the negative without assistance keeping the weight under control and moving at a slow but consistent speed.

Using a squat as an example, put about 25% more weight on the bar than you would usually work with. From the rack, descend slowly (negative) until your thighs are parallel with the floor. Have your training partner assist you to return to the top position and repeat.

So don’t ignore the negative and your workouts will be harder, more efficient, more stressing and ultimately more rewarding. And in the end you will have more muscle and strength for less time in the gym – which means more time to enjoy the beach this summer.

Train smart everyone!

Build Your Biceps

2008-07-23T05:35:00.000-07:00

On average it takes 10 pounds of new body muscle to put one inch on your arms. Also, the myth that you can change the shape of your biceps with different angles or strangely shaped bars is pretty much a myth – your biceps are going to grow to the size and shape that your genetics have predetermined them to be. Therefore, wasting your time on dozens and dozens of sets of different types of curls will only frustrate you, and could ultimately lead to overtraining.

To effectively build your biceps, you need to focus on the entire body. You need to build your back, your shoulders, and your chest. Even working your legs will ultimately build the biceps and develop the muscle mass you desire. While it is important to work all of these muscles, it is best to train the biceps on the same day you train back as the same muscles come into play.

Training your biceps after you back means they should be sufficiently warmed up to dive right into your biceps regimen with your working weight. Starting with too much weight is just as counter-productive as starting with too little weight.

Generally speaking, it is not the number of reps that build the muscle; it is the continuous stress of the weight on the muscle over the course of the rep and the set (i.e. no cheating and no stopping). You should not exceed four sets of six to twelve reps for any one exercise when working on the biceps, and 8-10 total sets.

Standing barbell curls followed by seated dumb-bell curls are an excellent series of exercises to build the biceps. Throw in a few sets of curls on the preacher bench every couple of weeks for the burn. Learn to do close grip pull-ups (with your palms facing you – underhand) to really work those biceps and middle back! Heavy and basic, that’s how Arnold did it, and I am not about to accuse him of having small arms!

These should be repeated until the weight no longer stresses the muscle and then the reps or weight should be increased. Also, if you find you can’t lift the same weight for the same number of sets and reps at your next workout, rest longer between bicep workout days to allow the muscle time to grow and recover. Remember, muscles don’t grow in the gym, only in the rest periods between workouts!

Ultimately, you do not want to work your biceps more than one to two times a week as any more than that can cause unnecessary muscle strain and be counter-productive to building muscle. Remember, all muscle groups will suffer if they are over-trained; so split your workouts into groups (i.e. push, pull, legs) and work different muscle groups each training day. Most importantly, have fun in the gym!

Vyotech HD17 - Day 9

2008-07-22T04:54:00.000-07:00

All opinions expressed in these articles are just that, my opinions. All supplements work differently for different people and I am simply relaying my personal experiences with Vyotech HD17. These articles are not scientific in any way and are not meant to support or contradict the claims of the manufacturer.

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HD17 Update – July 22, 2008
Weight:215
Body fat: 16%

The light-headedness lasted well into the evening last night and again I had trouble staying asleep.

Even though I feel leaner and more pumped, the raw numbers are not showing any kind of significant weight gains or fat loss. With the light-headedness and problems sleeping being a possible side effect from HD17 I will be discontinuing use as of today.

Next week I will begin Precision Tribulus Stack and report on the results.

Vyotech HD17 - Day 8

2008-07-21T10:18:00.000-07:00

All opinions expressed in these articles are just that, my opinions. All supplements work differently for different people and I am simply relaying my personal experiences with Vyotech HD17. These articles are not scientific in any way and are not meant to support or contradict the claims of the manufacturer.

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Day 8 – July 21, 2008

Normal breakfast.

Vyotech HD17 with steak and salad one hour prior to training.

11:30am-12:30pm Workout – Back and biceps

Felt light-headed after taking Vyotech HD17 again today. Maybe it’s just a Monday thing?

Strength was good.

Endurance was good.

Still not experiencing any kind of increased aggression in the gym, or massive bursts of energy.

Today’s Verdict
I am definitely burning fat off my body. Today my “skinny” pants are loose around the waist, even though my appetite has been through the roof. Haven’t weighed in since Friday, but I will tonight. Seems to me the Vyotech HD17 is acting much more like a fat burning pill than any kind of testosterone booster.

Crazy vascularity today, almost freaky.

The problems with staying asleep seemed to go away over the weekend while I was not taking HD17. Will see if it returns tonight.

Vyotech HD17 - Day 5

2008-07-18T09:57:00.000-07:00

All opinions expressed in these articles are just that, my opinions. All supplements work differently for different people and I am simply relaying my personal experiences with Vyotech HD17. These articles are not scientific in any way and are not meant to support or contradict the claims of the manufacturer.

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Day 5 – July 18, 2008
Weight : 215
Body Fat: 15.6%

Dietary changes:
- added 600mg of ibuprofen before bed last night to combat DOMS in my legs
- BCE vitamin stack in the mornings

See also : Vitamins to Eliminate Soreness

Normal Breakfast

10:45: Beef and veggie soup and 1 Vyotech HD17

11:30am – 12:45pm – Upper Chest and Shoulders

Energy: Great energy today. Recovery between sets was amazing. My last 6 sets of lateral shoulder raises I was resting only 45 seconds between sets.

Endurance: Great. I finished my workout and felt I could go on for a couple more hours.

Strength: Normal, but stayed very consistent through the set

Aggression: No extra aggression.

Today’s Verdict
Something has definitely changed in the last 24 hours. Again last night I had trouble staying asleep (but not falling asleep). Body fat continues to drop steadily and my shoulders and forearms are definitely “pumped” if not showing some new growth. I have been incredibly hungry. I also realised last night that I haven’t had to take and antihistamine or use an asthma pump for seasonal allergies the last 3 days. Also over the last 24 hours I am experiencing some sexual side effects (I won’t go into detail).

Going to continue HD17 for at least one more week (with the addition of the vitamins and ibuprofen when needed). Will take some measurements this weekend to track any growth.

Vyotech HD17 - Day 4

2008-07-17T10:35:00.000-07:00

All opinions expressed in these articles are just that, my opinions. All supplements work differently for different people and I am simply relaying my personal experiences with Vyotech HD17. These articles are not scientific in any way and are not meant to support or contradict the claims of the manufacturer.

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Day 4 – July 17, 2008

Weight: 214
Body fat: 15.8%

Regular breakfast.

10:45am – Took one 17HD with a salad and steak

11:20am – mild tingling sensation in the face, similar to Monday.

11:30am – 12:30pm – Workout – Legs

Strength was very good. No loss from before the 6 week layoff.

Endurance was ok.

Energy – Low. Last 2 nights I have had trouble staying asleep and find myself waking up every hour or so. Don’t know if this is HD17 related or something else. Don’t feel particularly stressed or anything. Odd

Aggression – Still no extra aggression. Find it hard to mentally and physically push for those last few reps every set.

DOMS: Even though I was trying to stay “clean” for this HD17 trial, I broke down and took 600mg Ibuprofen last night. Feel much better today.

Today’s Verdict
I don’t think HD17 is doing much for me. I will give it the rest of this week and if there is nothing then I will go back to my regular stack and give the rest of the HD17 to someone else for a 2nd opinion.

Vyotech HD17 – Day 3

2008-07-16T05:00:00.000-07:00

All opinions expressed in these articles are just that, my opinions. All supplements work differently for different people and I am simply relaying my personal experiences with Vyotech HD17. These articles are not scientific in any way and are not meant to support or contradict the claims of the manufacturer.

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Day 3 – July 16, 2008

Weight: 214
Body fat: 16%

No workout today.

DOMS from Monday is still there. Not horrible, but still, worse than I would have expected.

I definitely feel and look more tight and pumped, but that is most likely just from working out again.

The body fat percentage drop is a hard one to analyse. 3% drop in one day is pretty much impossible. Just to be sure, I cleaned the scale and did it again this morning for the same results. There must be an anomaly in one of the readings - either from diet, lactic acid, muscle density or hydration. Otherwise the HD17 are not workout pills, but miracle diet and fat loss pills ... don’t we all wish!!

Vyotech HD17 – Day 2

2008-07-15T09:51:00.000-07:00

All opinions expressed in these articles are just that, my opinions. All supplements work differently for different people and I am simply relaying my personal experiences with Vyotech HD17. These articles are not scientific in any way and are not meant to support or contradict the claims of the manufacturer.

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Day 2 - July 15, 2008

Morning weigh –in – 214lbs at 19% Body fat (guess I overdid it on the “comfort food” while I was sick!)

DOMS (Delayed onset muscle soreness) from yesterday’s workout is worse than I would have anticipated given the intensity of that workout and the large pasta meal I had last night.

Normal breakfast.

Took Vyotech HD17 at 10:45am with a spinach salad with eggs, peppers and steak. This seemed to counteract the light headedness I experienced yesterday.

11:30am – 12:30pm Upper back, lower back and Biceps
- Energy was normal
- Strength was normal
- Endurance was to be expected after 6 week layoff (ie. loss of strength/energy into 3rd set and beyond)
- Again today the pump was better than I would have anticipated, but not as good as with my favourite NOX product.

Today’s verdict
So far, I am not experiencing any results. Will keep going for the next few days and see if my weight and BF% change

Vyotech HD17 - Day 1

2008-07-14T09:55:00.000-07:00

All opinions expressed in these articles are just that, my opinions. All supplements work differently for different people and I am simply relaying my personal experiences with Vyotech HD17. These articles are not scientific in any way and are not meant to support or contradict the claims of the manufacturer.

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Day 1 (July 14, 2008)

Normal breakfast at 8am.

11am - Took one Vyotech HD17 capsule on an empty stomach

11:20am
- Started to feel a tingle in my cheeks, and felt slightly flushed, not unlike the feeling I get from supplements containing cayenne pepper or capsaicin.
– Mild light headedness. Could be a drop in blood pressure or blood sugar. Don’t know if this is related to HD17 or not eating in 3 hours.

11:30am – 12:30pm
Workout – Chest and Triceps
- Energy levels normal, no unexpected peaks or lows
- Strength is as expected after 6 weeks off
- Pump was better than no supplement, but not as huge as my preferred NOX supplement

Personal Verdict
Nothing extra-ordinary to report today. Many supplements take a few days to “load” so I am not ready to make a personal judgement one way or anther at this time.

Vyotech HD17 Multi-part review : Introduction

2008-07-10T09:16:00.000-07:00

Due to a really bad bout of Bronchitis I have been off training for 6 weeks. While this isn’t great news for me, it is good news to you. Why? Having been off training I have been off all supplements for the last 6 weeks. So starting Monday I will start taking the controversial supplement 17-HD by Vyotech without any other supplements. I will report back into this space every few days with updates. I am not affiliated with any company and I have been bodybuilding for 20 years and tried just about every fad supplement that has come one the market. This by know means makes me an expert, and I don’t want to portray myself as one. I will just be providing candid reports on what I notice. Check label “17HD” to the right for the full archive of articles.

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In case you haven’t heard of it, here is the press kit from Vyotech about 17-HD:

Enter the future of hormonal dominance with Vyotech's revolutionary anabolic phenomenon: 17-HD

A powerful union of modern science has facilitated the evolution of the most dominant, side effect free, all encompassing anabolic formula since the inception of pro hormones. Unparalleled muscular density, strength and power are now reachable and realistic goals for anyone wishing to embark on a quest to take their physique to the next level without breaking the law or your budget.

Vyotech's research team has discovered, patented and employed the use of a highly sophisticated Multi-Fraction Extraction (MFE) process in the development of 17-HD. This patent pending hydroxylation process rearranges the hydrogen and oxygen molecules on the natural steroid ring of the highly anabolic herbal plant substrates contained in 17-HD. However, there are no additional synthetic "side chain" attached (This would be classified as a designer steroid because the synthetic side chain is added) so therefore it is legal for sales in the United States.

Here's what makes 17-HD the ultimate "testosterone resource" to support all around muscular development:
• Highly Anabolic / Highly Androgenic
• Superior Bioavailability accelerates absorption and uptake
• Fast acting power surge you can actually "feel" minutes after ingestion
• Decreases Recovery Time
• Heightens Training Intensity
• Boost Athletic performance
• Decreases physical and psychological perception of fatigue
• Amplifies explosive muscular power and contractility
• No estrogen or DHT conversion
• No water retention
• Increases protein synthesis for rapid lean tissue gains
• Anti-catabolic properties prevent overtraining syndrome

Research indicates that there is a larger increase in Serum levels of free testosterone in the test group utilizing the 17-HD along with those in the comparative group that was administered 7mg per day of synthetic anabolic. This compared to 6.51 times the increase in serum testosterone while using placebo. This was concurrent with up to 2% reduction in body fat and an increase in lean muscle mass up to 11 pounds. The study was a placebo controlled double blind double cross study.

Take your physique to a new level with Vyotech's technologically advanced super human performance discovery in 17-HD. 17-HD will now catapult dedicated trainers into the ranks of the elite real world physique superheroes. "Out of the darkness of the andro ban shines light, a light that can illuminate and outclass all other unconvincing testosterone boosters without rivalry and contention. That source of strength, power and luminosity is nothing other than 17 HD. 17 HD ignites muscular development by instilling in you the power to conquer the heavy iron in your quest for physical supremacy.

Thanks to the latest scientific breakthrough in Sports Nutrition Supplementation, 17-Halo-Methyl-Dianadrone is the most effective natural anabolic substance available in nature. That's right, thanks to our newly developed patent pending Multifraction Extraction process, it's now possible to reach deep into the structure of a highly anabolic South American plant source and extract the active ingredients that will ultimately keep your body in a constant anabolic (muscle building) state. It's more powerful than the now banned Pro-Hormones or Pro-Testosterone Formulas. This potent substance is rushed into your system in a matter of minutes. You have never felt such a jolt of pure power which reaches every muscle cell within your body. Within 2 weeks you will achieve results never before thought possible by a natural supplement.

Product Review – Precision Tribulus Stack

2008-06-22T06:54:00.000-07:00

Precision Tribulus Stack (Pro-Testosterone Amplifier)

There are not a lot of supplements out there that really provide value for the money (in my humble opinion). Of course, anyone who is doing any bodybuilding or strength training should be supplementing with vitamins and a high quality protein powder, and honourable mention goes to creatine and glucosamine as well. But really, beyond that, I have a hard time in justifying results when compared to expense. Well, except for Precision Tribulus Stack.

I have taken many Trib supplements before and I have always had good results with them. Does that mean that I am sensitive to Tribulus? Probably. Does that mean it will definitely work for you? Maybe. Scientific research on the ability of Tribulus to boost testosterone production in human males is divided at best. However anecdotal evidence would suggest that Tribulus works in the real world for most men.

So, what is it about Precisions Tribulus Stack that sets it apart? Well, for one: price. This has got to be one of the cheapest stacks around, averaging $20 - $30 retail for a 21 day supply. Also, the schedule is manageable as well. 2 pills with breakfast and 2 with dinner which means you don't have to drag a baggie of pills with you everywhere you go. And third, it works!

I just finished a 21 day "cycle" and added 2 plates per side on the leg press, 50 pounds on my bench press and 15 pounds on my dumbbell row. I also find that recovery is amazingly fast while on the Tribulus cycle and DOMS are almost non-existent. And for bodybuilders, I added 4 pounds in 3 weeks without an increase in body fat percentage (and my pants felt a little looser by the end).

I am not alone in these results. Both my training partners have great strength and energy increases while taking Precision Tribulus Stack. The only difference is that while I experience a huge libido boost while on cycle, one of the 2 guys I train with finds his libido to be suppressed (but its ok, he's single!).

To me, the results for the price make this one supplement worth the small investment!

Boring technical stuff

Description:
Hi-Potency Tribulus Formula with complimentary support nutrients.

As its name implies, Tribulus Stack™ is a high potency tribulus supplement stacked with synergistic co-factors that further enhance its impact on testosterone production and proper sexual function:
* Bulgarian Tribulus Terrestris (45% Furostanol Saponins)
* Horny Goat Weed (Epimedium Leaf Extract)
* Muira Puama (Ptychopetalum Olacoides)
* Red Ginseng (Panax)
* Avena Sativa (Oat Extract)
* Chrysin (Dihydroxyflavone)
* Cordyceps
On its own tribulus has a long-standing reputation as an effective testosterone booster. In combination with the other support nutrients in Tribulus Stack™, it’s unbeatable. Not only is the production of testosterone itself considered, but also the utilization and conversion of bound testosterone into a more usable form, as well as the overall ratio of testosterone to estrogen.
Tribulus Stack™ is formulated in an herbal base of Saw Palmetto, Pumpkin Seed, Ginkgo Biloba and Dandelion Root to further support the male reproductive system.
Tribulus Stack™ contains no added sugar, colour, starch, dyes, flavourings or preservatives of any kind. It’s available in a bottle of 90 hard shell capsules.
• Hi-potency tribulus terrestris enhances physical performance
• Synergistic herbal base supports healthy prostate and liver function
• Horny Goat Weed boost libido and enhances sexual performance
• Muira Puama increases the production of nitric oxide, which improves insulin sensitivity and improves nutrient uptake
• Enhances testosterone levels
• Increases lean muscle mass
• Increases stamina and strength
• Boosts libido and enhances sexual performance

Ingredients
In a herbal base of: Saw Palmetto, Pumpkin Seed, Ginkgo Biloba and Dandelion Root Extract
Non-Medicinal Ingredients: Gelatin, water, magnesium stearate

Raise your Testosterone levels with these "T" boosting foods

2008-04-30T05:37:00.000-07:00

When California Gov. Arnold Schwarzenegger uttered the phrase "girlie men" at a September press conference, he probably didn't realize it aptly describes a growing epidemic. [paragraph] "A surprising number of men--even fit-looking men--suffer from testosterone levels that are too low and estrogen levels that are too high," says Larrian Gillespie, MD, a retired Beverly Hills urologist and author of The Gladiator Diet. [paragraph] Stress, inactivity and smoking can all lead to low T levels, but eating the wrong foods is testosterone's No. 1 enemy. Bottom line: Eat the following 10 foods to boost your testosterone, and your muscles will grow bigger and harder. It's that simple.

1) OYSTERS

WHAT'S INSIDE: Protein, magnesium, lots of zinc

THE FACTS: Along with increasing your physical endurance, oysters pack more zinc than almost any other food source--just six gives you almost seven times the RDA--and zinc plays a key role in muscle growth and testosterone levels.

HOW TO GET IT: Eat a serving of oysters once a week, raw, cooked or canned--but preferably not fried.

2) LEAN BEEF

WHAT'S INSIDE: Protein, iron, magnesium, zinc, saturated fat

THE FACTS: "Few things have as positive an impact on testosterone levels as lean meats," says Gillespie. Beef specifically offers the added benefit of high protein and zinc--two nutrients key to optimizing testosterone and muscle-building potential--in one source. And while you don't want too much saturated fat in your diet, you require some to produce testosterone.

HOW TO GET IT: Grill or broil a lean cut of steak a few times a week.

3) BEANS

WHAT'S INSIDE: Protein, fiber, zinc

THE FACTS: Beans are indeed the magical fruit ... but not for that reason. Beans pack a bigger shot of zinc than any other member of the veggie family; some (like baked beans) even rival the zinc content of red meat. Add that to a food that's high in protein and fiber and low in fat, and you have a winning combo.

HOW TO GET IT: Baked beans, lima beans, navy beans and kidney beans are all good choices. Canned versions are as nutritious as dry.

4) POULTRY

WHAT'S INSIDE: Protein and little fat

THE FACTS: "High-protein diets have a positive impact on muscle mass and thus testosterone levels," says John E. Morley, director of the Division of Geriatric Medicine at St. Louis University. "And high fat seems to have the opposite effect." So while chicken and turkey lack high zinc levels, their protein-to-fat ratios make them important to your diet.

HOW TO GET IT: Roast or grill skinless, boneless portions of turkey or chicken several times a week. Or choose chicken and turkey cold cuts for lunch.

5) EGGS

WHAT'S INSIDE: Protein and cholesterol

THE FACTS: "Testosterone is synthesized from cholesterol, and as such, food containing cholesterol is a good source of building blocks for testosterone," says Robert S. Tan, MD, an associate professor of geriatric medicine and an andrologist at the University of Texas in Houston. Eggs are a source of pure, unadulterated cholesterol, and one recent study showed that the excess cholesterol in eggs isn't as harmful as previously thought. So stock up on whole eggs (unless otherwise instructed by your physician).

HOW TO GET IT: Start your day with 3-4 whole eggs cooked in olive oil or fat-free cooking spray.

6) COTTAGE CHEESE (1% MILK FAT)

WHAT'S INSIDE: Protein with very little fat

THE FACTS: One cup of 1% cottage cheese has more protein and less fat than a serving of lean beef or chicken. Have it as a snack or with a meal for testosterone-boosting potential.

HOW TO GET IT: Eat 1 cup of cottage cheese each day.

7) BROCCOLI

WHAT'S INSIDE: Indole-3-carbinol, fiber

THE FACTS: "Elevated estrogen levels lead to fat accumulation and can interfere with muscle growth," says M & F contributor Chris Aceto, author of Championship Bodybuilding. In a clinical study, indole-3-carbinol cut the largely female hormone estradiol in half for men. "Broccoli contains high levels of indoles, food compounds that help reduce bad estrogen," adds Aceto.

HOW TO GET IT: Eat as many servings of broccoli as you can stomach.

8) CABBAGE

WHAT'S INSIDE: Indole-3-carbinol, fiber

THE FACTS: In addition to exhibiting the same estradiol-restricting properties as other cruciferous vegetables, cabbage is high in fiber. "Fiber is great for controlling weight, as it prevents the consumption of fattier foods," says Gillespie. "Keeping weight down has an anti-estrogen impact."

HOW TO GET IT: Load up that fat-free brat with sauerkraut and have a side of slaw--just go easy on the mayo.

9) BRUSSELS SPROUTS

WHAT'S INSIDE: Indole-3-carbinol, fiber

THE FACTS: You should have listened to your mom: Brussels sprouts do help you grow up big and strong. Like the other vegetables on our list, these specifically target bad estrogen and pack just as much fiber.

HOW TO GET IT: Hold your nose and power them down.

10) GARLIC

WHAT'S INSIDE: Allicin

THE FACTS: In clinical studies, garlic's active ingredient enhances testosterone levels and inhibits cortisol, a hormone that competes with testosterone, limiting its actions and breaking down muscle tissue.

HOW TO GET IT: Season other foods with garlic when you can, but eating whole cloves provides the most direct benefit.

Testoterone Testing

Gillespie explains that the best way to keep your testosterone level up is to get it checked every year. "If possible, start before age 30 to establish a baseline," he explains. "Then you'll know where you want it to stay as you get older."

Total testosterone is just one of the three important numbers to know. The three key components to testosterone level are:

* Total testosterone: 400-600 ng/dL

* Free (unbound) testosterone: 25-30 pg/mL

* Estradiol: No more than 15-20 ng/dL

To test these components, ask your doctor for a blood test or go to www.HealthCheckUSA.com to order an in-home blood test.

THE BASICS ON HOW TO EAT FOR A HUGE TESTOSTERONE BOOST

* Stick to the ratio. According to Gillespie, "Men should aim for 45% of calories from protein, 35% from carbs and 20% from fats." As you put daily menus together, these numbers will help you maintain this diet.

* Avoid high-glycemic carbs. Gillespie notes that carb-rich foods high on the glycemic index can negatively affect your testosterone level.

* Think protein and fats. High-protein and moderate-fat foods are crucial for enhancing testosterone and, as a result, building muscle. Make these foods the building blocks of your diet.

* Eat oysters when you can. This may be the hardest food on the list to obtain but, as Aceto puts it, "Oysters are the original testosterone booster." Many restaurants and grocery stores have them available.

* Pick the right main courses. Keep this in mind, and the road to sound meal planning should be clear: Choose protein over carb-loaded dishes.

* Add the right sides and snacks. Select snacks and side dishes the same way you would main courses. For example, pick beans and broccoli over carrots. Changes like these are simple and easy to make.

* Avoid cigarettes and go easy on alcohol.

by Wyatt Myers, Muscle & Fitness, Jan 2005

Joint Pain & Joint Supplements - Flax Seed Oil and Joint Pain Supplements

2008-04-28T06:31:00.000-07:00

Cetyl Myrist.. What?

A fatty acid with the long and hard to pronounce name of Cetyl Myristoleate has been receiving a good deal of attention by researchers concerned with joint pain and health. Being it's difficult for the reader to pronounce-or for me to write for that matter-I will just call it CMT for the remainder of this article, OK?

Discovered by a researcher at the National Institutes of Health (NIH), CMT looks very promising as a compound that greatly reduces joint pain due to a variety of causes. In animals CMT was found to be very protective of joints from different chemicals that would normally cause arthritis in these animals. Though the human research at this time is not as solid as we would like, CMT has already developed a following with some alternative medical practitioners and by those who suffer from joint pain.

Several bodybuilders I work with swear by the stuff though I cant vouch for it at this time as I have had no personal experience with this product. Also, its effects seem to work rather quickly and relatively small amounts can be used. 12-15 grams spread out over an entire month appear to be effective. Exactly how CMT works is unclear but it might have something to do with a reduction in pro-inflammatory prostaglandins (see below) or some other mechanism.

Flax oil for everything!

Many bodybuilders and other athletes are starting to see the many benefits of flax oil for all sorts of uses. One obvious use of flax oil is a reduction in pain due to any type of inflammatory condition, including joint troubles. To understand why this is so, the reader must now endure a crash course in the topic of essential fatty acids and the many products made by these fatty acids found in the body. If you already know all this stuff you can skip over this material, but if you don't know it, you will need this information for the rest of the article.

The definition of an essential nutrient is anything the body cannot make itself and therefore must be obtained from the diet. We need to eat an assortment of vitamins and minerals, approximately nine to eleven amino acids, and two fatty acids to stay alive and healthy. The two essential fatty acids (EFAS) are called linoleic acid and alpha-linolenic acid. The first being an Omega-6 fatty acid and the latter being an Omega-3 fatty acid.

If the term "Omega-3 fatty acid" rings a bell for you it should. Fish oils are also well publicized and researched Omega-3 fatty acids (see below) that have been shown to have many benefits. "So what does all this have to do with my aching joints?" you are thinking. Ok, here is the skinny on why you had to endure that previous section. Flax oil is exceptionally high in Omega-3 fatty acids (alpha-linolenic acid). Omega-3 fatty acids, from fish, flax, etc., have been shown in the scientific/medical literature to reduce inflammation of any kind.

Remember the "-itis" part of the word relating to joint problems? How do you think non- steroidal anti-inflammatories work? They reduce inflammation, but they also come with potential side effects and health problems. So how does flax oil do this wonderful thing?

From both of the essential fatty acids the body makes something called prostaglandins. Prostaglandins are very short lived hormone-like substances that regulate cellular activity on a moment to moment basis. Prostaglandins are directly involved with regulating blood pressure,inflammatory responses, insulin sensitivity, immune responses, anabolic/catabolic processes, and hundreds of other functions known and yet unknown.

The long and the short of all this, without going into a long and boring biochemical explanation, is: Omega 3 fatty acids are responsible for forming the anti -inflammatory prostaglandins and the Omega 6 prostaglandins are responsible for making many of the pro-inflammatory prostaglandins, and other products derived from EFAS. A high intake of Omega 3 oils reduces inflammation (and pain) by this mechanism. Obviously, it's a lot more complicated than that, but hey, I only have so much space to write.

People who add in 1-3 tablespoons a day of flax oil to a protein drink, or over a salad, often notice a reduction in pain in their joints, not to mention all the other great things EFAS can do for the hard training bodybuilder. Flax oil can be found in any large healthmfood store under such brands as Flora, Omega, Barleans, and several other names.

High quality kitchen sink formulas

I call these products "kitchen sink formulas" because they add in just about everything you could want in a formula for painful joints. Two high quality product of this type that come to mind are the Natural Pain Relief products by Inholtra and The Life Extension Foundation.

These products contain Glucosamine(s), Chondroitin Sulphate, the fish oils EPA/DHA, Gamma-linoleic acid (GLA), vitamin E, fat soluble vitamin C (ascorbyl palmitate), and Manganese aspartate. "So what does all this stuff do?" you are asking yourself. Briefly: Glucosamine is considered by many as one of the best natural products for the treatment and prevention of cartilage degeneration. It is in essential part of cartilage, synovial fluid, and other components of joints. Chondroitin sulphate is related to glucosamine and is part of a family of modified sugars that form structural molecules in cartilage. As mentioned previously, the Omega 3 fish oils (EPA/DHA) are renowned for improving pain and inflammation in joints and other areas of the body. GLA is a fatty acid derived from the Omega-6 class of fatty acids but has been shown to have many properties similar to that of the fish oils/flax oil in its ability to reduce inflammation through the production of the favorable anti-inflammatory/anti-auto immune prostaglandins.

The anti - oxidants vitamin E and C are added because it is well known that free radical pathology is part of the damage that takes place in the joints. Finally, the trace element manganese is needed as a co- factor in many enzymatic processes related to cartilage synthesis and cartilage integrity. Now you know why I call them kitchen sink formulas!

Taken singularly, the above ingredients appear to have marginal effectiveness. Taken as a complex, they appear to be very synergistic. These are very well rounded and complete-though slightly different-formulas for people looking for some relief to their joint troubles, or any chronic inflammatory condition for that matter. However, I have found most people will need to take more than the manufacturer recommends to see real results, though this is not true 100% of the time.

Conclusion and Recommendations

If you are one of the millions of people who suffer from chronic joint pain when you hit the gym, first make sure you are not making any of the most common mistakes outlined in the beginning of this article. Secondly, get an opinion from a good sports medicine doctor as to exactly what your problem is. You don't want to self diagnose what could be a serious problem. Finally, start with one of the above products and see if it improves your condition. Wait at least a few months before you make your assessment. Add in a second or third product if you don't think you are getting the results you want, which would be of course less pain and greater mobility through the joint in question. Hey, I never said it was going to be cheap and easy, but if serious joint pain is taking all the fun out of your workouts, it will be worth your time and money.

See you in the gym...

By Will Brink