text:
by Mike Arnold
Prior to the release of any new drug, there is always a measure of uncertainty regarding both its efficacy and safety in the target population. This is particularly true of those drugs being sold specifically for off-label use in conjunction with untested dosing recommendations and/or methods of administration. Upon its release, Ostarine met these criteria perfectly. With minimal human testing, a lack of FDA approval, and belonging to a brand new category of medicines known as selective androgen receptor modulators, we could only speculate as to what type of effects it might provide.
Sure, prior research had shown us what type of results were possible in untrained test subjects receiving baby dosages, but as bodybuilders, this was hardly sufficient for revealing its true potential as a performance enhancer. It was left up to us to figure out what dosages and cycle lengths were suitable for straddling that fine line between optimal results and negative side effects. But this was only the tip of the iceberg. Was Ostarine really as benign as the research had indicated? Was it a viable muscle builder in its own right, or was it only useful as an adjunct to traditional steroids? What, if any, effect did it have on the H.P.T.A? These questions and many more needed to be answered if we hoped to possess an adequate understanding of the drug.
With Ostarine now having been on the market for a few years and with 1,000's of individuals having provided valuable real-world feed-back, we are no longer in the dark on these issues. However, with the majority of writings on Ostarine having been penned shortly after its release, most fail to address these issues sufficiently. Therefore, I thought it appropriate to revisit this unique S.A.R.M by putting all of this information together in a single comprehensive overview.
For those of you who may be unaware, let me quickly bring you up to speed on this ever-expanding area of research. The word S.A.R.M., which is short for selective androgen receptor modulator, is a relatively new category of drugs created for a singular purpose—to provide the beneficial effects of steroids without the negative side effects that typically accompany their use. More specifically, SARMS promote anabolism in both muscle in bone while lacking the androgenic, estrogenic, and progestagenic characteristics associated with traditional AAS. This would enable physicians to treat a wide variety of medical conditions in men, women, and children without subjecting them to unnecessary risk. From Big Pharma's perspective the appeal is obvious, as safer therapies means new patents, translating directly into bigger profits for America's #1 greed machine.
The original research conducted on Ostarine, although useful for assessing its effectiveness in the elderly, was woefully inadequate for evaluating its potential as a performance enhancer. This is not surprising when we consider that all of the study participants were not only in their last years of life, but were only prescribed 3 mg/day and did no weight training whatsoever. Under these circumstances, it is difficult, if not impossible to determine how well Ostarine might work when utilized at higher dosages in weight training bodybuilders. Fortunately, with an abundance of anecdotal evidence to refer to, we no longer have to rely on such limited studies.
The current dosing range for Ostarine generally falls between 7.5-50 mg/day, with one's ideal dosage being determined by goals, experience level, and gender. 50 mg is considered a large dose, with most male bodybuilders electing to use between 15-30 mg/day. However, this is largely due to product formulation, rather than an unwillingness to venture outside that range. With most supplement manufacturers choosing to dose their products at 5-10 mg per capsule, users will naturally fall within the 15-30 mg/day range when following label recommendations. However, even at 50 mg daily, side effects are miniscule in comparison to traditional AAS.
When addressing the subject of dosing in females, it is important to remember that women are much more sensitive to androgens than their male counterparts, making them more likely to experience androgenic side effects at an equivalent dose. Although Ostarine is considered female-friendly, it is not completely sterile from an androgenic standpoint. Therefore, women must exercise caution when approaching the higher dosing range. Due to this heightened sensitivity, most women chose remain at 5-15 mg/day, which has proven safe and effective for most users, while more serious trainers may prefer to go higher.
In terms of muscle gain, it is comparable to many of the milder, non-aromatizing AAS, such as Anavar, Turinabol, or Winstrol. But keep in mind, in order obtain comparable gains in muscle tissue, one must dose the drug similarly. For example, you can't use 10 mg of Ostarine daily and expect to experience the same degree of lean tissue growth as you would when using 100 mg of Winstrol. Unlike many AAS, gains are water-free, both subcutaneously and intramuscularly. What you see is what you get. This allows the user to more accurately gauge the amount of lean muscle added during his cycle. Lastly, gains maintenance is also high, enabling the user to keep a larger percentage of his gains post-cycle in comparison to AAS.
In addition to its effects on lean muscle mass, Ostarine has also been shown to have a positive effect on fat loss. This is not surprising, as activation of the androgen receptor tends to up-regulate the processes involved in fat loss; an effect witnessed with many AAS. You should not anticipate anything dramatic in this regard, but as a secondary benefit, anything is better than nothing. Although fat loss is largely dependent on diet, many who include Ostarine as part of their program notice a leaning out effect over the course of their cycle.
When Ostarine was first released, many claimed that it had no meaningful impact on the HPTA, but without any first-hand experience to corroborate these claims, the best we could do was speculate. It didn't take long for the lab-work to begin rolling in, which revealed that Ostarine does indeed suppress testosterone production on a dose-dependent basis. However, even when used at higher dosages of say, 25 mg daily, suppression is significantly less than what one would encounter with an equivalent dose of AAS. Consequently, recovery is a breeze, with most individuals achieving full function after just a brief PCT.
In some circles, it has become popular practice to include large doses of Ostarine as part of one's PCT, with the claim being made that it will not adversely affect one's recovery. Many of us use to think this was so back in the beginning, but we now know this is completely untrue. No doubt, adding Ostarine to one's PCT will help the individual maintain a larger portion of their post-cycle gains, but at what cost? Not only will this compromise recovery, but the improved gains retention rate experienced by these individual is only temporary, as any muscle mass that was artificially maintained by the Ostarine will be lost upon cessation of the drug. Ostarine has many potential applications, but this is not one of them.
Technically, you could get away with using a small dose of Ostarine and still make a full recovery, but the degree to which this benefits you will depend on your level of development. If you are someone who has run AAS for years and has amassed quite a bit of size, then a small dose of Ostarine will have very little effect on your ability to maintain your gains during PCT, but for the beginner/intermediate who is still hovering around his natural limit or thereabouts, he will likely be able to maintain a substantial portion of his gains.
Depending on one's situation, there are some other benefits associated with Ostarine which might make it a preferable alternative to AAS. Aside from the lack of estrogenic, androgenic, and progestagenic side effects (which means one does not need to use any on-cycle ancillaries when using Ostarine), its impact on the lipids is mild, which is in strong contrast to many AAS. This can be a decisive factor for those who already have poor cholesterol/triglyceride readings. It also appears to have little to no effect the other 2 major cardiovascular health markers—blood pressure and hematocrit. For those who do not plan on trying to become "pro" size and who place a premium on cardiovascular health, Ostarine definitely wins out on this one.
Lastly, toxicity is a non-issue with Ostarine. Many seem to be under the impression than any steroid or SARM taken orally has injurious effects on the liver. This is just not the case. The liver toxic effect noted with many oral AAS is due specifically to a methyl group, which has been molecularly attached to the steroid in order to protect it as it passes through the digestive tract and liver. Without this attachment, many steroids would be destroyed long before they ever made it to the bloodstream. However, not all drugs require a methyl group in order to be safely delivered into circulation. Ostarine is one of these.
Overall, Ostarine is a very interesting compound, which maintains a unique place in the world of performance enhancing drugs and with the impending PH ban on the way, it is one of the few which does not appear to be in imminent danger of being schedule as a controlled substance. Of course, this could all change at any moment and given the zealousness of our government when it comes to eliminating muscle building drugs, I would not be one bit surprised if it finds its way into the next Anabolic Steroid Control Act.
BUY OSTA Rx HERE!]]>
by Josh Hodnik
The understanding of how nutrition affects health and bodily function has progressed significantly over the past few decades. We now have access to in depth information that didn't exist until recently, that explains how certain macronutrients are utilized in the human body and how these nutrients can have an impact on athletic performance, building muscle mass, and shredding unwanted body fat. Bodybuilding and fitness magazines that line newsstands are filled with advertisements and articles that explain the importance of a certain supplement or nutrient, Many of the facts laid out in these ads and articles are often based on information from research studies.
Many of the research studies used are privately funded by a supplement company, and the individuals that lead these studies have an agenda to produce data that shows a particular ingredient or supplement blend is effective or show that a competitive ingredient or blend is ineffective. The goal of certain large supplement companies that fund these studies is to sway consumers towards certain supplements and away from others. This creates trends in the supplement industry, and it's often fueled by profit margins. Whey protein has gone through various trends, and with all of the contradicting information, it's not easy to determine whether or not whey protein, or protein powder in general, has been overhyped in the past or overlooked.
About fifteen years ago, whey protein was receiving more praise than any other supplement in the industry. Information showed that whey was the key to recovery, following a workout due to its fast absorption rate and superior amino acid profile. No other supplement or nutrient had received as much attention as whey protein since creatine monohydrate. In the early 1990's, when creatine monohydrate was first brought into the retail market, it was said to be the next best thing to anabolic steroids for putting on muscle mass and increasing strength. Many self-described 'gurus' even compared strength and muscle gains from creatine to that of particular anabolic steroids, such as oxandrolone and nandrolone. While creatine has proven to be a very effective supplement, comparing it to any anabolic steroid is reaching. These comparisons are just sly marketing, which proved to be successful.
After the initial introduction of creatine monohydrate to the market, supplement companies decided they would have to bring new creatine formulas to the table to keep consumers coming back and record profits coming in. Over the past twenty years, countless versions of creatine have been marketed by supplement companies, while research has shown that the original creatine monohydrate is just as effective, if not more effective, than any other version released.
Similar to creatine, protein powders have gone through many changes in the industry. Beliefs about protein powder, more specifically, whey protein, have gone back and forth for over a decade. Information regarding protein intake from whole-foods and protein powders have constantly changed. One magazine article may state that large amounts of protein must be ingested to grow, while competing magazines may say protein consumed in large amounts is a waste and most of it will be excreted without being utilized, while putting stress on the kidneys and other digestive organs. It takes some real digging to determine what information holds any weight, and what information is intended to steer readers away from a particular supplement and towards another.
Protein powders have been available as long as nutritional supplements have been marketed and sold. Before whey, protein powders available consisted of mostly of soy, egg and milk powders. These old-school powders were chalky, clumpy when mixed, and the nutritional profile was inferior to what is available today. Advances in filtering fats and other byproducts from protein powders, and the addition of whey, have created a much cleaner and higher-grade protein powder.
Whey protein was first brought to the market as a nutritional supplement in the early nineties. Whey gave bodybuilders a way to take in larger amounts of protein without choking down more whole foods and avoiding large amounts of sugar and fat that was commonly found in many protein powders on the market. Whey protein contains a superior amino acid profile compared to any other protein powder available, tastes good and mixes easily. This would make whey an instant hit and many other protein powders would simply become obsolete.
Similar to what happened to creatine, whey protein would go through its own changes and trends. Whey protein powder was first sold as a whey protein concentrate, which contained anywhere from 34% to 80% protein, with the remainder being comprised of lactose, fat and ash. While still superior to other forms of protein prior to this, supplement companies knew there was room to improve and generate more revenue from whey. Newer filtration processes would allow manufacturers to produce a whey protein isolate that would have a protein content above 90%. This process would raise the cost to distributors, but the low cost of whey at the time, would still allow wholesalers and retailers to pull in favorable profit margins. In the past decade, the cost of whey at the wholesale level has increased dramatically. To keep profit margins where they have been with whey, supplement companies would either have to increase the sales price or decrease their product cost in some way.
Some companies have turned to "amino acid spiking" to make up for the rising price of whey. This is where a free form amino acid such as taurine or glycine, which costs just a fraction of whey, is added to the whey and added to the protein count on the label. In this situation, retail cost does not have to be raised and profits remain good. Many companies haven't turned to amino acid spiking, but have had to raise the retail price to keep profit margins in a favorable range. This rise in price has to be justified to the consumer, and consumers are more likely to pay a price increase for a product if they feel they are benefiting from it. Supplement companies have made the consumer feel that the price increase is valid by adding digestive enzymes, creatine or other inexpensive supplements, and then calling it, "new and improved." Some companies have now started to down play the role that protein may play in muscle growth. Some research is now questioning a person's ability to assimilate large amounts of protein and how much is really essential for muscle for muscle growth. New information would make one think that high protein intake may have been overhyped for years, or are big supplement companies attempting to now steer consumers away from protein powders and towards more profitable supplements? Part II will cover this and more.
Protein is a nutrient that is essential for the repair and development of tissue throughout the human body. Without adequate protein, the body is forced to break down its own muscle tissue to repair damaged tissues. This prolonged catabolic state will result in muscle wasting, a weakened immune system, and poor organ function. Protein is a versatile nutrient that is comprised of a series of amino acids linked together chain. These amino acids are considered the building blocks within the body. Carbohydrates and fats are the body's first option for supplying energy, but when they have been depleted over a period of time, protein can be broken down and converted to glycogen to be used as fuel. While protein has the ability to fill in the energy gap in the case of missing carbohydrates and fats, carbs and fats cannot perform the job that protein does of repairing tissue.
It is known that protein provides numerous benefits for optimal health, and most of the benefits are advantageous to bodybuilders. Keeping a positive nitrogen balance by consuming enough protein helps to keep the body in an anabolic state, which equates to the construction instead of destruction of muscle tissue. There are several ways that a surplus of protein can positively impact muscle growth. Growth hormone contains 190 amino acids and eating enough protein insures that the body has the building blocks required to construct growth hormone. Low growth hormone levels slow the metabolism and can lead to muscle loss.
IGF-1 is required for muscle cells to properly respond to growth hormone. IGF-1 contains over 70 amino acids and without proper protein intake, IGF-1 levels can be lowered. This can make it harder to utilize available growth hormone. Protein also has been shown to aid in fat loss. This happens a few different ways. First, more energy is required to digest protein making high protein foods thermogenic. The human body uses 30% more calories digesting protein than it does carbs and fats. Protein also helps to lower insulin levels in the blood, which helps control cravings for high glycemic foods.
Whether or not protein should be a staple in a bodybuilders diet is obviously a no-brainer, but how much protein should be consumed to be most beneficial is another big question. The recommended daily allowance in the United States is .36 grams of protein per pound of bodyweight. For a 180-pound person, the minimum requirement is only 65 grams of protein per day. Many bodybuilders laugh at this requirement, while often taking in this much protein in one sitting. For years, bodybuilders have believed that consuming 2 grams of protein per pound of bodyweight would yield the most beneficial muscle mass. While 1.5 grams was the standard number for maintaining muscle mass.
There is a large variance between the protein requirements suggested by the recommended daily allowance and the bodybuilding community. With this large gap, many people are confused about how much protein they should consume to gain quality muscle. Recently, many coaches and nutritionists have started to suggest what the medical community has reported for years, and that is large amounts of protein is not needed to build muscle.
Some are now reporting that the average person can assimilate no more than 25 to 30 grams of protein at one time. These reports are true in one sense, but false in another. If an individual that ordinarily consumes a diet low in protein is switched to a high protein diet, the protein wont all be utilized in the beginning. It will take some time to adjust to allow enzyme production to increase in order to assimilate larger amounts of protein. This can be compared to a person that rarely drinks milk that would suffer from an upset stomach after drinking several glasses. Many believe that they are completely lactose intolerant, when in fact; they just don't produce enough of the enzyme needed to breakdown the lactose because there hasn't been a need for it. Bodybuilders carry more muscle mass and exercise at a higher level than the average person. This increases the need for more protein intake.
Whey protein continues to rise in cost and now there are many options to replace this once most popular protein supplement, such as pea and wheat proteins. With less emphasis today on high protein intake, consumers are not as concerned about switching to an inferior protein, especially if it is more cost effective than whey protein.
Many intra and post workout formulas have been marketed that contain a variety of free-form amino acids and numerous other ingredients. These products are intended to decrease muscle breakdown and increase muscle recovery. While the concept behind many of these products is good, the amino acid content is not high enough to repair muscle tissue alone. These products should not replace high protein intake after training or on a daily basis. Many consumers don't understand this and protein supplementation is no longer a staple for the majority of gym goers. A few large supplement companies are responsible for this while downplaying the importance of protein powders and hyping up other products with deceptive advertising. The new generation of athletes and bodybuilders have been sucked in by this deception, which is a win for a few large supplement companies. Newer recovery formulas cost only a fraction to produce compared to protein powders. This has pushed the industry to focus on products that have a higher profit margin than whey protein and other protein powders.
The protein craze that had supplement companies marketing protein powders as their top product may have to come to an end, but the amount of protein needed to pack on quality muscle remains the same. It is still wise to consume 2 grams of protein or more per pound of bodyweight to experience the most from protein's muscle building capabilities.]]>
by Anders JP Eskilsson
The mental health effects of training and competing is a subject rarely discussed in the bodybuilding or fitness society. This is something I think we should talk more about because it's an important subject to take more seriously. A healthy identity or self esteem is essential for any person to function properly in society and through the journeys of life. Our identities are formed based upon experiences, getting to know your strengths and weaknesses, acknowledging your achievements, being loved, having sexual relationships and many other important key factors which makes us what we are.
People who have a lack of these factors tend to seek other ways to receive confirmation. It is human nature to seek confirmation, to feel loved and to feel like they belong in society.
The purpose of this article is to examine and look further at what can happen to people who turn to fitness and bodybuilding, pitfalls or other problems by having an identity that is mostly based upon your physical attributes.
There is nothing wrong with training because millions upon millions of people pack their gym bags every week to go to work out. The discrepancy is that they have been bitten by the right fitness bug – they have got hooked into fitness on healthy terms.
The wrong way into fitness is when your whole identity is basically built upon how you look, because you have chosen to get involved in competing and the fitness lifestyle. It is not a compliment to feeling good and it becomes their whole life situation. They also start to distance themselves from cultural norms.
As an example I remember talking to one of the best female fitness athletes from Sweden a while ago. We talked about her accomplishments, the future career and what her weekly schedule looked like.
After a while she brought up one of her own issues. She started to talk about how she really felt about herself and her mental status. She mentioned that she had edema, and was suffering from insomnia and dark colored pee – stressed out. Conclusively she did not feel good about herself at all – both mentally and physically. I should add this was when she was eating more normal and not being on a strict diet.
Further on I told her that health should be number one priority and that competing or training when you're not feeling well is not really a good thing. She responded and told me straight up that to her, health comes in second place – the highest priority was to compete and look good.
I told her that she already had showed everyone that she is one of the best and that one day she might want to have kids… and to settle down from the career.
Her situation is unfortunately not that uncommon.
I'm also more than sure that these problems do exist in among both men and women on the most sports that demands many hours of practice and complete dedication. What we need to do, is that we need to lift these problems and by taking them more seriously.
Other examples are blogs that testifies that both depression and anxiety is very common and more than often something that an athlete has to take care of on their own. The coach or personal trainer seems to lagging in when it comes to these types of problems and this is happening in the general culture of fitness as far as I am concerned.
It is not hard to figure out how a person might feel about themselves after winning trophies and then losing their contest shape or not placing well in a contest in the forthcoming.
Many of the competitors fall under due to these occasions, and as I mentioned – mostly because that their identity is based upon their physical attributes. Some of them have mental issues that are not taken care of before they go all in as a competitive athlete. One idea is to go to a sport psychologist and seek help, because no one should suffer too extensive just because they train and compete.
I truly believe as I have mentioned before that is important to distance yourself from fitness and competing. By keeping distance I believe that you should have other forms of favorable hobbies or interests outside of you fitness career.
Another example that portrays the things I'm after, regarding other interests or passions that define you outside is Arnold Schwarzenegger. What makes him strong, aside from bodybuilding, is his curiosity and passion for many things in life like politics, acting, doing business, being hungry and starting new projects. All while he is still passionate about the sport that he once, basically created.
Same goes for Corey Everson. She has many different projects and passions on the side, like charity events, entrepreneurship, horses … Again, outside the bodybuilding or fitness scene.
One day, like it or not, the stage lights will not shine one you anymore and that makes it important to have a backup plan.
The truth of the matter is that many of the athletes are involved in coaching… I'm not talking about just coaching them to the next race through training and diet. In addition get them to their blood work done.
The ones who gets pointed at by this article – It is time to stop glamorizing the fitness culture – it is at many times like I mentioned an elite sport with tons of sacrificing.
I want you to put the physical attributes aside for a minute and get together with your clients or yourself, to see if you might need a change in your training and competitive career – both to gain progress on a personal and competitive level.
In the final words, I want to give a last shout out to the veterans and to those who has been in the game for a long period of time, competing, coaching or in any way being involved in the industry. I Believe it is time to start to focus more on the matters of health – both psychological and physical when the new comers of the fitness world arrives because the path is not strewn with roses. It is as hard as any elite sport out there and has its bright and dark corners as well and thereby needs more realism to develop in a healthier direction.]]>
by Cade Thomas
My chest kinda sucks. If I kept doing what I did for my first few years training, it would have continued to REALLY suck instead of just kinda sucking like it does now. As I picked up on different ways to engage my lats during back exercises and tweaked my form my back began to suck less to the point where it no longer sucks. Ditto for my delts. Some parts that sucked became strong points to the point where I could easily "phone in" a few workouts or even skip them entirely and they would either stay exactly the same or deflate a bit only to spring back to peak form after a few sets.
But not my chest. It has never been a body part that I could get away with slacking or even sub-optimal training. Now, what optimal means for every person is different as it is usually unique differences that are holding each person back but there are a few things that people with weak chests usually have in common. The problem is they see people with genetically gifted chests do these things so they mimic them assuming it will work for them but not only might they be not the best methods to use they could even be holding you back.
Remember when you started training everyone told you decline presses worked lower chest, flat presses worked the middle and entire chest and incline was the key to an upper chest? Many people are front delt dominant (usually from rolling shoulders forward during pressing movements) and have lacking chests to begin with. Regardless if they are the MOST common or not, these are the people we are talking about here. Now, when your front delts roll forward making your upper chest appear even more non-existent then it is, the standard recourse for people is to freak out that their chest is "droopy" and ditch almost all their decline and flat work and hammer incline movements till the cows come home. First of all, too many people do their incline work on far too high of an angle (30 degree maximum, 15-20 is safest for joints and most productive for pecs in my opinion) which in turn just hammers their front delt even more, while their poor upper pecs only get minor stimulation by coincidence. The main problem here is that realistically it's the fact that the persons' chest development is lacking OVERALL due to a lack of proper stimulation and by default their pecs appear bottom heavy as that is where the majority of the meat sits in that muscle group. So really they just have a weak chest, and now they have ditched the majority of exercises that can truly slap on some beef onto the breasts due to fear of having "bottom heavy" pecs and are now focused on poorly executed incline movements that are just creating further imbalance.
One lesson I learned that helped me on my path to less-shitty pecs is that if you develop the mind muscle connection and perform exercises in the way you can get the best contraction/stretch, even "lower chest" exercises can help build your upper chest. Dips, decline presses/flyes, flat bench/flyes can all fill your pecs with tons of blood and with the right tension will develop your ENTIRE pec. I am not denying that incline movements have their place, but many of the greatests chests of all times were built on the basic movements and the people possessing them didn't worry too much about angles.
*Form Tip* – A successful rep for chest stimulation is reliant on your shoulder placing. Your shoulder blades should be rolled backward and together so they are touching the bench (or hanging off the sides if you are wide enough). When doing the positive portion of the rep your hands should be focused on squeezing together – Not so much literally but even if you are grasping a barbell tightly you should be focusing the tension on squeezing the pecs and bringing your hands together. If you are sitting in a chair you can experiment with what I am talking about. First, arch your back a bit and just push your arms forward like you are doing a bench press without much thought, just extending your arms. Now, really bring your shoulders back so your chest is fully stretched and then push your arms together (again this is figuratively as they don't need to physically come to closer to each other) and squeeze through the pecs. You can even place your chin down (not recommended with actual heavy weight) to FEEL your upper chest contract. And always keep your shoulder blades retracted in their starting position throughout entire movement. This applies to presses and flyes! Focus!
I suggest if you suffer from a lack of pec development you avoid falling into the traps that everyone else seems to sink into. Do you know people who regularly hit heavy flat bench for high reps and pound out weighted dips but have a crappy chest? I can't think of many…however I see tons of guys on the 45 degree incline bench every week who never seem to fill out the front of their shirt. The old school exercises aren't the problem, if they were the 70's wouldn't have been full of Hall of Fame pecs. Instead of abandoning the bread and butter, maybe just learn a better way to butter the bread!]]>
by Mike Arnold
There is no sport in the world in which the subject of genetics is given as much time and attention as it is in bodybuilding. Although genetic ability is equally important in many athletic endeavors, it is rarely regarded as the be-all, end-all of competitive success, with factors such as mental disposition and strength of will generally considered the more important of the two. From a young age, most athletes have been instilled with a sense of personal responsibility for their own success. Whether they showcase their talents in the arena, out on the field, or in the ring, they are taught that hard work and dedication are paramount to the achievement of their goals.
While these lessons are to be found in bodybuilding, it is with ever-decreasing frequency that they present themselves, taking a backseat to more corporal determinants. Rather than imparting encouragement to newcomers as they explore their individual potential, we force them to contend with their genetic shortcomings right out of the gate, thereby imposing premature limitations on their development. While it would be foolish to ignore the role of genetics in this sport, making it a focal point before one has had the opportunity to become acquainted with those aspects of their DNA which are not immediately apparent, only succeeds in bringing about discouragement and the increased likelihood of failure.
Arthur Jones, 1970's entrepreneur and inventor of the Nautilus line of weight training equipment, was one of the first to approach the subject of bodybuilding potential from a scientific standpoint. Using muscle belly length as a means of assessing growth capacity, Jones claimed that it was the single most important factor in building big muscles. Several real-world examples were cited which appeared to lend credibility to this claim, the most notable of which was Sergio Oliva. With muscle insertion points that, at least in some cases, seemed to extend almost beyond the joint, Sergio was the most massively muscled bodybuilder of his day.
The concept behind muscle belly length as it relates to growth capacity is a simple one. The longer the muscle belly is, the greater its potential cross-sectional area and volume. No doubt, Sergio's extreme genetic gifts in this area made it easier for him to pack on muscle tissue, but to what degree? Although Jones was astute in his observations and correct in theory, he became dogmatic in his beliefs, unwilling to bend or accept the possibility that other genetic factors may allow a BB'r to make up for, at least partially, a lack of genetic gifting in this area. He even went so far as to place limitations on arm size, correlating tendon length with specific arm measurements.
These days the subject is a little more complex, as science has revealed numerous other factors which can have a direct impact on a muscle's ultimate size. However, while there is certainly a connection between growth potential and bodybuilding potential, they are two entirely different things, as success in competitive bodybuilding is dependent on much more than muscle size alone. Of the various factors involved, we can split them up into two primary categories: internal and external. In other words, those things we can see with our own two eyes and those things which are less obvious, being concealed from view.
Skeletal structure is the most prominent of the external factors, as it is both fully discernible from the get-go and unchangeable, without any hidden characteristics which might skew one's initial perception. Assuming the individual has fully matured, what you see is what you get. Structure is easily one of the most important factors to bodybuilding success, as it is the foundation on which everything else is built. It plays a big role in determining shoulder width, waist size, and even affects muscle shape, while being solely responsible for limb-torso length ratios. Without the right structure, a bodybuilder will never possess a truly standout X-frame (i.e. Dennis Wolf), billowing muscles tapering down to tiny joints (i.e. Flex Wheeler), or showcase the statuesque look of a Bob Paris.
At the same time, perfection is not a requirement for competitive success, or even necessary in order to build a Mr. Olympia winning physique, as some of the best bodybuilders of all-time have demonstrated what many would consider to be serious structural flaws. Yet, when evaluating their physiques as a whole, we see that their strong points were sufficient to overcome their weaknesses. A great example would be Phil Heath. With narrow clavicles according to even normal standards, let alone someone with Mr. Olympia aspirations, Phil was often criticized for his lack of shoulder width; a flaw which some believed disqualified him as a viable candidate for Mr. Olympia status. But, as the years went by and Phil took began to capitalize on his immense genetic gifts, which included an uncanny ability to pack muscle tissue onto his delts, this one-time flaw continued to fade until it was barely even recognizable.
Along with structure, muscle shape is critical in becoming a champion bodybuilder. Several factors play a role in determining muscle shape, all of which are genetically programmed into our DNA before birth. However, muscle shape can be modified by emphasizing the development of certain areas of a muscle/muscle group, giving one a measure of power to manipulate their natural appearance. In addition, muscle shape cannot be accurately assessed until it has been sufficiently developed, as its appearance will change dramatically by the time a bodybuilder reaches national/pro-level size. Numerous examples can be provided of professional bodybuilders who didn't look like anything special when they first began training, yet were eventually regarded as some of the most beautifully shaped bodybuilders of all-time. Depending on one's genetic propensity for building muscle, it can take anywhere between 5-10 years before this attribute becomes fully apparent.
Rounding out the list of external genetic factors is separation and detail, as well as conditioning. While conditioning is largely determined by diet, certain qualities observable when in contest shape, such as hardness and density, are also partially dependent on genetics. Recognized for getting in spectacular shape, Dorian Yates' pre-retirement look exemplified the phrase "genetic freak", displaying a type of "graininess" to his musculature which would not be possible without his unique genetic profile. Virtually every visible characteristic in one's physique, whether positive or negative, is either directly attributed to or potentiated by one's genetics.
While it is relatively easy to assess a bodybuilder's potential from a purely physical standpoint, it represents only one aspect of the greater whole. When referring to pharmacologically enhanced bodybuilders, genetic response can have a huge impact on one's ability to add muscle size, but the degree to which these drugs work is only one aspect of personal response. By and large, professional bodybuilders tend to exhibit a greater degree of tolerability to PED use than the majority of their non-professional counterparts, enabling them to use large amounts of drugs over an extended period of time while experiencing fewer progress halting side effects.
Many bodybuilders, after beginning to approach the dosages and number of compounds commonly employed by the elite will find they begin to feel physically ill, while ailments such as appetite suppression and indigestion kick in, preventing them from eating the amount of food necessary to fuel sustained muscle growth. In order to go all the way in this sport, one must be able to do what it take to get there, but if the very actions responsible for pushing one's development to the limit are the same things holding the bodybuilder back, reaching the top will be made infinitely more difficult, if not impossible.
An often ignored factor is the ability to eat, or should I say tolerate the quantity of food necessary to maximize muscle size. I am not just referring to will power either, but the literal ability of the digestive system to cope with the quantity of food consumed. The body is not designed to continuously accommodate 2-3X as much food as would be required under normal circumstances. The loss of appetite, poor digestion and assimilation, gas, bloating, improper elimination, and general feelings of indisposition are all commonly encountered among today's bodybuilders. On the other hand, many of the elite seem to suffer with these issues to a lesser extent than others, allowing them to sustain their eating habits over the long-term.
As mentioned closer to the beginning of this article, the right mental outlook is frequently viewed as the most important component of success among sportsmen, as it is the mind which is responsible for manifesting virtues like a strong work ethic and commitment to a task. Along with intestinal fortitude and a disciplined will, it takes a unique mind-set in order to consistently endure the sacrifices inherent in high-level bodybuilding. Most are unfit for the challenge, not because they necessarily lack discipline (although many do), but because they lack the unique mental make-up required for success in this sport. When analyzing our top champions, it becomes immediately apparent that all of them share this same common trait, enabling them to put their nose to the grindstone day after day and year after year without succumbing to boredom or straying from the structure of their routine.
One of the more fascinating topics in recent years has been that of DNA testing as a means of evaluating one's genetic potential for bodybuilding. Now a reality, science is able to provide us with a breakdown of various genes involved in the processes of muscle growth, fat loss, muscular endurance, and recovery, thereby helping us assemble programs more in harmony with our natural genetic programming. Muscle Genes, a company that specializes in sport specific DNA testing, has been offering this service for the last couple years and has recently experienced an upsurge in popularity by making the DNA results of 8-time Mr. Olympia, Ronnie Coleman, publically available.
Recently published in an issue of Muscular Development Magazine, these results reveal pretty much what we would have expected from the freak of all freaks. One gene in particular, called ACTN3, is closely related to an individual's ability to develop strength and power and is present in virtually every single Olympic sprinter tested by Muscle Genes thus far. There are 3 different variants of ACTN3, with Ronnie carrying the variant most likely to up-regulate anabolic signaling pathways in response to resistance training and increasing the muscles' ability to withstand damage. Obviously, this translates into enhanced recovery and growth.
Ronnie also carries a gene shown to increase muscular endurance 11X greater in response to weigh training compared to low volume responders, allowing Ronnie to receive greater benefit from high volume training. As if that weren't enough, the man is likewise blessed in terms of fat loss, having genes which ramp up the body's thermogenic effect, making it far more difficult to accumulate bodyfat and much easier to get ripped. All in all, Ronnie is a bona fide fat burning, muscle building machine, possessing many of the most potent gene variants found in human beings. However, even Ronnie's genetic profile was not perfect, revealing the presence of at least a few normal genes.
Interestingly, not all of the sport's massively developed bodybuilders were bestowed with extraordinary genetic gifts. Dorian Yates is a great example, who, without any truly stand-out genes, was able to develop his body to the point where he broke down previously conceived limitations regarding muscular development, re-setting the standard in the process. This goes to show that even with relatively normal genes, one can, though intelligent application of the principles of bodybuilding, surpass those with more gifted genetics. At the same time, this doesn't mean that Dorian was not a gifted individual, as he clearly was in many respects. While the genes mentioned above certainly have an influence on growth, fat loss, and recovery, they are not the only important factors.
Do you have what it takes to enjoy competitive success or even earn a pro card? Making the most of one's genetic potential in this sport is exceedingly difficult, with few men being willing to invest the time and effort necessary to do so. More so, an equally small percentage of individuals have the genetic ability to be successful on the pro-stage (i.e. earn a living). But, even though the odds may be stacked against most, you will never know the answer to this question until you try. In a sport where genetic ability often takes years to be fully revealed, a road with humble beginnings could very well grow into something more substantial.]]>
by Anders JP Eskilsson
Many of us who once started with weight training or bodybuilding dreamed that one day to be able to be on stage competing with other bodybuilders. For many of us the interest for bodybuilding began already in a young age. I think one of my first meetings with bodybuilding or anatomy was when I got my first He-Man action figures when I was maybe 5-6 years old. I was impressed with the plastic figures because they looked so muscular and powerful. In addition, when I got older, the Hollywood movies came along with actors such as Sylvester Stallone and Arnold Schwarzenegger.
Everyone has their story of how they got into the sport of bodybuilding. What unites many of us is that we might want to compete one day. What I want to point out is that all the younger men and women who are aspiring to become a fitness and bodybuilding athlete. You do not need perfect genetics or compete in the sport to love and feel passionate about it.
Once the journey the results are often very visible in the first 3-4 months. But in the long run – years and years of training styles techniques such as HIT, high and low intensity exercise – forced reps – high and low reps and so on. You have tried all the methods in the book. But you're not quite there – the place where you feel comfortable to compete. Again – you've got a good physique but maybe not one to might fit for stage – and that's ok.
Sure you have accomplished improvements of your physique – everyone can see that you work out. But you think you're not quite there and there is something that's missing. What this is really about, is that many times you forget about your genetic limitations which prevent you from becoming a successful bodybuilder. You might not be one of those few percent of people on this planet who has the right genetic tools to build an extraordinary bodybuilding physique – but you can still accomplish a good one. It feels bad but it's ok because not everyone is cut out to be a competitive and successful bodybuilder.
As an example; I remember when I had been training for a few years and still saw guys who had bigger arms than me – and that does not always feel like it's right when your 18-19 and want to become a bodybuilder. It is important to remember that first and foremost, to compete against himself and his own reflection and not someone stranger at gym. The best thing is to realize, as soon as possible, is that that you do not feel anxiety towards training and building muscle. There may be a trend of negative emotions that spirals – it's something you do not want to get into thinking.
We humans have a tendency to focus on what we do not have, rather than what we actually are gifted with and have achieved.
The culture of bodybuilding includes journalism, being a fan, following contests, being active on forums, friendships, while following the development of the industry and a lot more. Bodybuilding may not be the healthiest sport but there are still many positive things about the sport. Anyone who has the passion has his/her place if they want to – everyone who loves bodybuilding has their own place in the culture. Bodybuilding might not be the healthiest sport around but there are a lot of positive aspects of it all, as mentioned above.
Do not be too hard on yourself. Keep competing against yourself and the mirror. If you got the genetics to compete against other people, then go ahead bodybuilding. It should be fun and stimulating for the mind and body, exercising and going through hard work that will pay off in one way or another. Do not worry too much about your genetics – have fun and love what you do. I've said it before, this is your game, no one else's, remember that.
Some might also getting anxious by looking at the guy next to you, who run a bicep curl and have really big arms when he's two or three years younger than you. A simple answer: Don't think about it just accept your genetics and keep going – everyone can improve especially in the younger years and when you develop both your body and soul. Sometimes it actually is a blessing when some things doesn't come to easy – hard work and dedication and the ability to take on hard work almost always results in very good things for you.
It is also important to realize that as soon as possible when you start training that everyone has a different set of genetics and some are more gifted in some fields and others in different ones. Everyone can build a better physique or be a more athletic man – but not all of us have the best set of genetics to see the stage lights. We must realize that it is ok – it's ok to love bodybuilding anyway because there are so many other aspects of the culture – and what's wrong about building muscles for yourself – breaking records and the feeling of the pump.
Although you may not have the best ability to build a physique that looks good on stage as you can get at least as much as muscles those who win trophies. So you are guaranteed to figure out your way to a great physique, as it is important to remember that builders are very much more than just build muscle. My advice is not to worry too much and don't compare your physique to others. It is normal to be inspired but do not let it spiral into negative thoughts and feelings of being inferior to others – in the worst case lead to that you stop training and that it just brings bad feelings to your head – so keep distance from the beginning.
You are your own person in this race – against yourself. Deepen your knowledge and passions. Hopefully it will become life-long journey that you continue to enjoy.
Accept what you look like and start from there – and improve it from the tools have. Do not get caught up in thinking that other people look so much better than you – I blab la … Accept yourself and train hard. Even if you choose to compete or not, you love bodybuilding as much as you want and get a lot out of it than just a perfect physique. Good luck on your journey through the passion for bodybuilding. You can love bodybuilding as much as any talented competition level bodybuilder. Even more important, is that you feel good about yourself and that you create a solid bodybuilding future.]]>
by Mike Arnold
No longer considered a novelty item, the pre-workout category of supplementation has evolved dramatically over the last 10 years, with the one-dimensional products of yesteryear being replaced by more holistic formulas. In the beginning, these products relied almost solely on stimulants as their claim to fame, as popular opinion declared that the more jacked you got, the better the product was. With effectiveness based almost entirely around this stimulatory effect, we saw competing companies start dumping stims in by the handful, regardless of whether such a practice was actually beneficial for muscle growth, let alone healthy. The excessive stimulant content of some of these preparations left them nearly unusable by the majority of the population, and if you were unfortunate enough to have purchased one of these, the following crash was often enough to make you think twice before taking another dose.
If you were lucky, your product of choice might contain a smattering of ingredients deigned to help build muscle or enhance recovery—usually in less that efficacious quantities. Realizing the limitations of this approach, results oriented supplement developers began to move away from nervous system overload as a point of sale and provide more comprehensive blends designed to provide not only energy, but to enhance overall performance and muscle growth through multiple pathways. These next generation formulas were a major step up from the products that originally popularized the category, with ingredient profiles comprised of scientifically validated compounds in effective dosages.
One such product which meets this criteria is Maximum Pump Extreme. With over a dozen clinically studied ingredients, it is one of the most complete products in its class, working to improve performance and muscle growth through enhanced blood flow, ATP regeneration, muscle volumization, protein synthesis, nervous system stimulation, cognitive function, muscular endurance, muscular strength, testosterone production, and fat burning. That's a pretty impressive list of benefits, all of which are relevant to the hard-training bodybuilder interested in maximizing his progress.
The ingredients within Maximum Pump Extreme can be divided into 6 main categories: nootropics, muscle volumizers, nervous system stimulants, hormonal modulators, vasodilators, and lactic acid buffering agents. Many of these ingredients are multifaceted in their effects, providing additional benefits outside of their primary function. The first of these is Orchilean, otherwise known as Cymbidium Goeringii Extract. Derived from the Noble orchid, a flowering plant native to the Himalayas, it provides a stimulant effect similar to ephedrine or DMAA, but without the harsh, jittery feeling characteristic of these older products. Although a potent stimulant in its own right, many users describe the experience as less anxious and with a more gentle come down period.
Rounding out Maximum Pump Extreme's stimulant profile is the classic stand by, caffeine. Despite market saturation with similar products, it remains the most popular pick me up drug available today. In addition to its energy boosting properties, it also provides a potent lipolytic effect, increasing the rate of fat loss. As a whole, caffeine's effectiveness is undisputed and unlike so many other stims, reasonable dosages provide the desired result without unwanted side effects, making its addition a foregone conclusion in the reformulated Maximum Pump Extreme.
Betaine, also known as trimethylglycine, is an excellent addition to any pre-workout product. With a resurgence in popularity among bodybuilders and strength athletes alike, it is one of the more clinically validated performance enhancers on the market. From 2010 onward there have been multiple studies demonstrating near immediate strength and power generating effects of betaine supplementation on trained individuals. In another study, which is particularly relevant to BB'rs, betaine was shown to increase muscle size and decrease bodyfat in rapid fashion. As reported by The Journal of The International Society of Sports Nutrition, the group which supplemented with betaine added 4 pounds of lean mass and decreased their bodyfat by 7% within only 6 weeks, while the placebo group showed no increases in lean mass or decreases in bodyfat. These improvements are impressive under nearly any circumstances, especially considering that betaine is non-hormonal in nature.
Next on the list is beta alanine. A modified version of the amino acid alanine, beta alanine increases muscle carnosine levels, resulting in a lactic acid buffering effect in the body. This directly improves muscular endurance, allowing the bodybuilder to perform additional reps and stimulate greater muscle growth. This effect does not become fully apparent until total set time begins to approach 60 seconds and longer, which makes it particularly useful for high-rep leg training or when using descending sets. Researchers also suggest the presence of a synergistic effect between creatine and beta alanine; a combination found in Maximum Pump Extreme.
Initially taking a back seat to arginine, citrulline malate is one of the original pump-inducing supplements, with several older products including this compound as a secondary ingredient in their N.O. boosting formula. However, research has revealed that citrulline is actually more effective than arginine at increasing N.O. levels within the body. A German study evaluating the effects of citrulline on heart patients found that a 3 gram dose of citrulline malate led to equal improvements in vasodialation and vascular function as a 6 gram dose of arginine. Today, its inclusion is considered mandatory by any company wishing to produce a top-end pump product.
Moving on, let's take a look at agmatine sulfate. Despite its newcomer status, this compound has quickly earned a reputation as one of the premier pump products on the market. Known for its versatility, research on agmatine sulfate has exploded over the last couple years, revealing potential applications in the fields of cognitive enhancement, anti-aging, pain relief, and drug addiction. It may also improve insulin response, work as a hormone modulator, provide anxiolytic effects, and of course, increase N.O. levels. It is considered standard fare for any serious BB'r looking to improve blood flow, but its relatively high cost may cause less scrupulous companies to prioritize profit over efficacy through sub-optimal dosing practices.
Another old standby of unparalleled effectiveness, creatine monohydrate is the most widely utilized supplement in sports nutrition history. With literally 100's of clinical studies demonstrating its positive effects on size and strength and an entire generation of bodybuilders having reaped its benefits, its status as a foundational supplement has been secured. Functioning as a potent muscle volumizer, bodyweight increases between 4-8 lbs are typical, while strength gains are equally impressive. One can also expect to experience accelerated recovery, improved muscle pumps, and even increased protein synthesis.
DAA, or D-aspartic acid, falls into the testosterone boosting category of supplements. Recent research reveals the ability of D-aspartic acid to increase LH production by up to 133%, with a subsequent increase in total testosterone of 142%. Not bad for a single amino acid. As a potent endogenous stimulator of protein synthesis, testosterone is the single biggest contributor in the muscle growth process, while its effects on the mind are responsible for the development of alpha-male traits in men. Unlike injectable forms of testosterone, DAA will not lead to H.P.T.A suppression, preventing the type of post-cycle gains loss associated with prohormones and traditional steroids.
N-Acetyl-Glutamine (NAG), although similar to glutamine, provides additional effects not observed with the free-form version of this amino acid, most notably in the form of cognitive enhancement. Acting as a sort of psycho-stimulant, NAG has been shown to enhance both memory and focus, facilitating improved workout performance, while its greater stability and lack of intolerance issues increases both its effectiveness and digestive compatibility. Of course, all of Glutamine's standard benefits, such as improved recovery, immune system support, and muscle volumization are also present.
Mucuna pruiens, a legume of tropical origin often referred to as velvet bean, is a rich source of the active compound L-dopa. A precursor to several important neurotransmitters, this tyrosine derived amino acid is particularly effective at elevating dopamine levels within the brain, thereby having a direct impact on mood and concentration, while also helping to alleviate depression and anxiety. L-dopa pairs well with many stimulants, as it tends to provide a mood-leveling or calming effect, allowing the individual to continue experiencing the increased energy characteristic of nervous system stimulants, but with less of the jitteriness and anxiety that typically accompanies their use. As an added benefit, L-dopa significantly increases GH production and provides anti-oxidant protection.
A non-essential amino acid, tyrosine is produced from phenylalanine and is involved in several important functions in the body. As a precursor to catecholamine production, tyrosine is required for synthesis of the neurotransmitters dopamine, epinephrine and norepinephrine. Having direct effects on mood, cognitive function, and lipolysis, maintaining adequate levels of these chemical messengers is essential for enhancing mental acuity, alleviating depression, and promoting fat loss. By providing adequate substrate through tyrosine supplementation, production of these neurotransmitters is optimized.
Taurine, initially included as a supportive ingredient in early creatine formulas, provides several benefits for the hard-training bodybuilder. As an osmolyte, taurine is involved in the regulation of fluid balance, assisting in cellular hydration and the volumization of muscle tissue. It has also been shown to reduce fatigue, leading to increased endurance and improved work capacity. Some studies have demonstrated a reduction in the urinary excretion of creatinine post-training, suggesting the presence of an anti-catabolic effect via decreased muscle breakdown. Lastly, taurine's ability to alter cellular calcium levels may lead to increased force production.
A common ingredient in various OTC formulas, advocates of green tea have attributed a host of beneficial effects to this plant ranging from cancer prevention to fat loss. Loaded with polyphenols, the flavonoids and catechins within green tear are responsible for the majority of its positive effects. Among them, ECGC (Epigallocatechin Gallate) appears to be the all-star, acting as a powerful anti-oxidant and fat loss agent. As an anti-oxidant, EGCG may help minimize the free-radical induced muscle damage encountered during weight training, allowing for a more rapid recovery and potentiating the growth response. Its thermogenic properties are equally impressive, with one study demonstrating an increase in fat oxidation (fat burning) of 17%. Green tea also contains significant amounts of L-theanine, an amino acid capable of crossing the blood-brain barrier and which has been shown to improve cognitive function, particularly when paired with caffeine
Rounding things out is arginine alpha-ketoglutarate (AAKG), a modified form of the amino acid arginine. AAKG has multiple effects in the body, the most well-known of which is its role as a regulator in N.O. synthesis, which it accomplishes by providing the basic material necessary for its conversion. More importantly, AAKG is a potent stimulator of growth hormone release, with numerous clinical studies demonstrating its ability to increase GH over 100%. When consumed immediately before training, as in the case of Maximum Pump Extreme, natural GH output is further amplified, resulting in a 300-500%+ increase in GH blood levels.
If you are looking for a pre-workout supplement that will deliver noticeable improvements in energy, strength, endurance, and focus, while simultaneously improving your pumps, vascularity, testosterone levels, and rate of fat loss, then Maximum Pump Extreme will not disappoint. These days, there is no reason to settle for 2nd class products which do nothing more than provide a jolt of energy. We should expect more. As a next-generation pre-workout product, each serving of Maximum Pump Extreme contains over a dozen of the most effective performance enhancers on the market, providing the user with a degree of physical and mental enhancement unattainable with conventional formulas.
by Mike Arnold
As this series draws to a close, I thought it would be appropriate to conclude by posting a list of clinical trials detailing Milk Thistle's effectiveness as a liver protectant. As science continues to learn more about this herb, I believe its status as the premiere liver protectant will continue to grow. See below for clinical trials.
Fehér J, Deák G, Müzes G, Láng I, Niederland V, Nékám K, Kárteszi M.
The effects of silymarin (Legalon) therapy on liver function tests, serum procollagen III peptide level and liver histology were studied in 36 patients with chronic alcoholic liver disease in a six month double blind clinical trial. During silymarin treatment serum bilirubin, aspartate aminotransferase and alanin-aminotransferase values have been normalized, while gamma-glutamyl transferase activity and procollagen III peptid level decreased. The changes were significant, and there was a significant difference between post-treatment values of the two groups, as well. In the placebo group only gamma-glutamyl transferase values decreased significantly but to a lesser extent than that in the silymarin group. The histological alterations showed an improvement in the silymarin group, while remained unchanged in the placebo group. These results indicate that silymarin exerts hepatoprotective activity and is able to improve liver functions in alcoholic patients.
Abenavoli L, Capasso R, Milic N, Capasso F.
Department of Experimental and Clinical Medicine, University Magna Graecia, Catanzaro, Italy.
Silybum marianum or milk thistle (MT) is the most well-researched plant in the treatment of liver disease. The active complex of MT is a lipophilic extract from the seeds of the plant and is composed of three isomer flavonolignans (silybin, silydianin, and silychristin) collectively known as silymarin. Silybin is a component with the greatest degree of biological activity and makes up 50% to 70% of silymarin. Silymarin is found in the entire plant but it is concentrated in the fruit and seeds. Silymarin acts as an antioxidant by reducing free radical production and lipid peroxidation, has antifibrotic activity and may act as a toxin blockade agent by inhibiting binding of toxins to the hepatocyte cell membrane receptors. In animals, silymarin reduces liver injury caused by acetaminophen, carbon tetrachloride, radiation, iron overload, phenylhydrazine, alcohol, cold ischaemia and Amanita phalloides. Silymarin has been used to treat alcoholic liver disease, acute and chronic viral hepatitis and toxin-induced liver diseases.
Radovanović D, Jovanović D, Mihailović D, Ranković G, Stojiljković N, Dimitrov V.
The use and abuse of anabolic-androgenic steroids (AAS) commonly induces liver damage.
The study included 40 male Wistar rats, divided into 4 groups of 10 rats each. Animals in the first experimental group (M), were subjected to progressive systematic forced swimming test, 5 days a week, during 8 weeks. Animals in this group were treated with AAS methandienone, 2 mg/kg BW/day, per os, before swimming, 5 d/w for 8 weeks. After swimming, animals were given three times more food than the laboratory animals of the same age and kind. Animals in the second group (M+S), were subjected to progressive forced swimming test, 5 d/w 8 weeks. Animals in this group were treated with methandienone equally as the experimental group M and received the same amount of food. Apart from that, they received silymarin 20 mg/kg BW/day. Animals in the third group (K), represented the control group, which was neither subjected to swimming test, nor treated with
methandienone or silymarin. Animals in this group received the same amount of food as animals in groups M and M+S. Animals in the fourth group (C), also represented a control. This group was not exercised nor treated, and animals received a standard amount of food for laboratory animals of this kind and age. Quantitative analysis of obtained hemataxylin-eosin, periodic acid shift and enzymohistochemical preparations was processed using Digital Image Analysis System: Microimage 3.0.
It was established that processes in the nuclei of animals in groups M and K were significantly more intensive (p<0.001) in relation to groups M+S and C. The investigation of glycogen showed significantly higher density in the cells of groups M and M+S in comparison to groups K and C. Also, there was a significant difference between groups M+S and M. Density of enzyme activity of glutamate dehydrogenase in hepatocytes of animals in the group M+S was significantly higher in relation to the remaining three groups. A statistically significant difference was not found in enzyme activity of succinate dehydrogenase and lactate dehydrogenase.
In cell nuclei of animals in the experimental group M, in the absence of silymarin effect, methandienone causes damages which induce regenerative processes and in this way increase high intensity activity. Silymarin significantly increases the glycogen density in hepatocytes. Increased activities of GDH are attributed to cell vitality.
The present results show hepatoprotective effects of silymarin in androgenic-anabolic steroid induced liver damage.
Wellington K, Jarvis B.
Adis International Limited, Auckland, New Zealand. email@example.com
The mechanisms of action of silymarin involve different biochemical events, such as the stimulation of the synthetic rate of ribosomal RNA (rRNA) species through stimulation of polymerase I and rRNA transcription, protecting the cell membrane from radical-induced damage and blockage of the uptake of toxins such as alpha-amanitin. Studies in patients with liver disease have shown that silymarin increases superoxide dismutase (SOD) activity of lymphocytes and erythrocytes, as well as the expression of SOD in lymphocytes. Silymarin has also been shown to increase patient serum levels of glutathione and glutathione peroxidase. Silybin 20 to 48 mg/kg/day has shown promise as a clinical antidote to acute Amanita (deathcap mushroom) poisoning. Primary efficacy data from 3 trials which examined the therapeutic potential of silymarin in patients with cirrhosis, and included patient survival as an end-point, demonstrated that silymarin had no significant beneficial effect on patient mortality. However, upon subanalysis, silymarin 420 mg/day had a significantly beneficial effect on patient survival rate (compared with patients receiving placebo) in 1 randomized, double-blind trial in patients with alcoholic cirrhosis. Silymarin 420 mg/day was also shown to improve indices of liver function [AST, ALT, gamma-glutamyl transferase and bilirubin] in patients with liver disease of various aetiology, including those exposed to toxic levels of toluene or xylene; however, it was largely ineffective in patients with viral hepatitis. Reports of adverse events while receiving silymarin therapy are rare. However, there have been accounts of nausea, epigastric discomfort, arthralgia, pruritus, headache and urticaria. Silymarin has also been reported to have possibly caused a mild laxative effect.
The antioxidant properties of silymarin (a mixture of at least 4 closely related flavonolignans, 60 to 70% of which is a mixture of 2 diastereomers of silybin) have been demonstrated in vitro and in animal and human studies. However, studies evaluating relevant health outcomes associated with these properties are lacking. Although silymarin has low oral absorption, oral dosages of 420 mg/day have shown some therapeutic potential, with good tolerability, in the treatment of alcoholic cirrhosis. Moreover, silybin 20 to 48 mg/kg/day has shown promise as an antidote for acute mushroom poisoning by Amanita phalloides; however, further studies paying attention to the amount of ingested mushroom and time elapsed before administration of treatment are needed to clarify its role in this indication. Studies in patients with the early onset of liver disease may demonstrate the liver regeneration properties that silymarin is promoted as possessing.
Burczynski FJ, Wang G, Nguyen D, Chen Y, Smith HJ, Gong Y.
University of Manitoba, Winnipeg Manitoba R3E OT5, Canada. email@example.com
To determine the hepatoprotective effect of silymarin with Chang cell cultures. Specifically, to investigate the antioxidant properties of silymarin and its protective function in reducing pro-apoptotic markers.
Intracellular free radical levels were assessed with dichlorofluorescein (DCF) fluorescence after exposing cells to an oxidative stress of 400 μmol/L H2O2 for 20 min. Levels of cellular ATP and bax expression were examined to evaluate the protective effects of silymarin.
Silymarin significantly reduced the DCF fluorescence signal. Cell viability, assessed by the MTT assay, showed that silymarin enhanced the cell growth. Drug treatment was also associated with enhanced ATP levels, and reduced Bax and protein mRNA levels.
Silymarin can function as a hepatoprotectant against free radical damage due to oxidative stress. The protective nature extends to reducing levels of pro-apoptotic Bax protein. Silymarin may be a useful adjuvant for the treatment of specific liver diseases.
[Article in Italian]
Carducci R, Armellino MF, Volpe C, Basile G, Caso N, Apicella A, Basile V.
Cattedra di Tossicologia Ospedale A. Cardarelli, Università degli Studi di Napoli Federico II.
The aim of the present study was to show the therapeutic effect of silibinin dihemisuccinate in a case of intoxication by mushrooms of Amanita gender. We report a clinical case of a 4-person family intoxicated by ingestion of mushrooms Amanita phalloides and admitted to the center for poisoning treatment of the Hospital "A. Cardarelli" in Naples. Although all were treated with standard therapy, there was a worsening of the clinical picture till the third day, when it was decided to add silibinin dihemisuccinate by the intravenous route to the therapy. After the beginning of silibinin administration the patients showed a favourable course with a rapid resolution of the clinical picture, although the prognosis appeared severe on the basis of hematochemical examination results. On day 9 silibinin dihemisuccinate was replaced with silibinin betacyclodextrine per os. All patients were discharged on day 10-13. After two months all hematological parameters are in the normal range also a hepatobiliopancreatic echography does not show any morphological alteration. As in the case of polytherapies and because of the lack of comparative studies, it seems difficult to establish which therapeutic component had the major role in the resolution of the clinical picture. However, on the basis of our experience, and of the literature data, we think that silibinin may play a significant role in protecting hepatic tissue not yet injured. However we believe that other studies are necessary to confirm our hypothesis.
Kalantari H, Shahshahan Z, Hejazi SM, Ghafghazi T, Sebghatolahi V.
Associate Professor of Gastroenterology, School of Medicine, Isfahan University of Medical Sciences, Isfahan, Iran.
Silymarin derived from silybum marianum (milk thistle), a flowering member of the daisy family, may benefit liver function in people infected with the hepatitis C virus. The aims of this pilot study were to assess the efficacy and safety of silymarin on serum hepatitis C virus (HCV) RNA, serum aminotransferases (ALT, AST) levels, liver fibrosis and well-being in patients with chronic hepatitis C (CHC).
This prospective self-controlled trial study was conducted from March to September 2006 at Department of Gastroenterology, Isfahan University of Medical Sciences, Isfahan, Iran. 55 patients with HCV (10 female and 45 male) with a mean age of 31.8 ± 6.4 years (10-67 years) were participated in the study. Patients received 24 weeks of silymarin (630 mg/day). Baseline virological biochemical, liver fibrosis (by a serum fibrosis markers, including YKL-40 and Hyaluronic acid), and SF-36 questionnaire were performed with biochemical tests repeated at the end of the treatment period.
There was statistically difference in mean of ALT (108.7 ± 86.6 vs 70.3 ± 57.7) before and after the treatment (p < 0.001). The means of AST were 99.4 ± 139.7 and 59.7 ± 64.32 before and after the treatment with statistically differences (p = 0.004). After the treatment, nine patients were found with negative HCV-RNA (p = 0.004) and statistically significant improvement in results of liver fibrosis markers were found only in fibrosis group (p = 0.015). Quality of life was improved significantly.
This study indicated that in patients with CHC performing silymarin (650 mg/day) for 6 months, improved serum HCV-RNA titer, serum aminotransferases (ALT, AST), hepatic fibrosis and patient's quality of life. More future studies are warranted
Huseini HF, Larijani B, Heshmat R, Fakhrzadeh H, Radjabipour B, Toliat T, Raza M.
Department of Pharmacology, Institute of Medicinal Plants, ACECR Tehran, Iran. firstname.lastname@example.com
Oxidative stresses are increasingly implicated in the pathogenesis of diabetic complications which may either cause direct pancreatic beta-cell damage or lead to metabolic abnormalities that can induce or aggravate diabetes. The valuable effect of antioxidant nutrients on the glycemic control of diabetic patients has been reported in experimental and clinical studies. The present study was designed to investigate the effects of the herbal medicine, Silybum marianum seed extract (silymarin), which is known to have antioxidant properties on the glycemic profile in diabetic patients. A 4-month randomized double-blind clinical trial was conducted in 51 type II diabetic patients in two well-matched groups. The first group (n = 25) received a silymarin (200 mg) tablet 3 times a day plus conventional therapy. The second group (n = 26) received the same therapy but a placebo tablet instead of silymarin. The patients were visited monthly and glycosylated hemoglobin (HbA(1)c), fasting blood glucose (FBS), insulin, total cholesterol, LDL and HDL, triglyceride, SGOT and SGPT levels were determined at the beginning and the end of the study. The results showed a significant decrease in HbA(1)c, FBS, total cholesterol, LDL, triglyceride SGOT and SGPT levels in silymarin treated patients compared with placebo as well as with values at the beginning of the study in each group. In conclusion, silymarin treatment in type II diabetic patients for 4 months has a beneficial effect on improving the glycemic profile.
University of Minnesota, Minneapolis, Minnesota 55403, USA. email@example.com
Milk thistle (Silybum marianum) is an herbal supplement used to treat liver and biliary disorders. Silymarin, a mixture of flavanoid complexes, is the active component that protects liver and kidney cells from toxic effects of drugs, including chemotherapy. Although milk thistle has not significantly altered the course of chronic liver disease, it has reduced liver enzyme levels and demonstrated anti-inflammatory and T cell-modulating effects. There is strong preclinical evidence for silymarin's hepatoprotective and anticarcinogenic effects, including inhibition of cancer cell growth in human prostate, skin, breast, and cervical cells. Milk thistle is considered safe and well-tolerated, with gastrointestinal upset, a mild laxative effect, and rare allergic reaction being the only adverse events reported when taken within the recommended dose range. More clinical trials of rigorous methodology, using standardized and well-defined products and dosages, are needed to evaluate the potential of silymarin against liver toxicity, chronic liver disease, and human cancers.
Final Words
Of all the herbal products sold today, none have amassed a more impressive body of evidence supporting their use in the treatment of such a wide range of liver disorders/conditions, as Milk Thistle. Its hepatoprotective/rejuvenating effects are well documented, especially when utilized in the treatment of drug-toxin (AAS) induced liver damage. Numerous clinical studies demonstrate improvements in liver function in conjunction with reductions in liver enzymes, including ALR, AST, Bilirubin, and others. Anecdotal evidence lends further credibility to these claims, solidifying its place as the #1 selling herbal liver protectant on the market. If you are looking for an OTC product backed by an extensive history of both clinical and anecdotal evidence, nothing surpasses Milk Thistle.
Greenlee H, Abascal K, Yarnell E, Ladas E.
Department of Epidemiology, Mailman School of Public Health, Columbia University, New York, New York 10032, USA.
Milk thistle (Silybum marianum) is an herb that is increasingly used in oncology research and treatment settings. Historically, it has been used to treat liver and biliary disorders and has been used in detoxification and cleansing protocols. However, milk thistle is increasingly being investigated for its use in adult and pediatric populations for oncology indications. Possible indications during cancer treatment include cleansing and detoxification after chemotherapy, preventing hepatotoxicity during chemotherapy, treating hepatotoxicity after chemotherapy, and potentiating chemotherapy and radiation therapy as an adjunctive treatment. Milk thistle may also have applications in ameliorating long-term hepatic and cardiovascular effects of cancer treatment. Preliminary studies are investigating its use as a chemopreventive agent and possibly to treat cancer directly. Much of milk thistle's current clinical use grows out of historical uses but is informed by an increasing number of clinical trials and animal studies. This article provides an overview of the current clinical applications of milk thistle in the oncology setting, including guidelines on commonly used forms and doses.
Check out IronMagLabs Advanced Cycle Support Rx]]>
by Geoff Roberts
The list of misused or exaggerated terms in bodybuilding and fitness stretches far out of sight. Of the hundreds of misused terms in our industry, two interesting terms that are often incorrectly used, but seem to fly under the radar are "metabolism" and "appetite". It seems that every athlete in our sport claims to have either a rapid fire metabolism, or the metabolic rate of a three toed sloth. Why is it that athletes rarely if ever claim an "average" metabolism? This question is especially interesting when one considers that the word average implies to something that pertains to the majority. So what could conceivably explain this phenomenon?
The fast metabolism argument is generally accompanied by a hatred for eating. The slow metabolism argument is often times, though not always, accompanied by an enjoyment of eating large amounts of food, or at the very least the ability to do so. So the question must be asked, where are the bodybuilders who do not like to eat, but also have a "slow metabolism" so it all works out? One would be hard pressed to find an athlete claiming to meet this description. It simply does not make logical sense that these types of people do not exist in our community. When examined, it would stand to reason that this metabolism paradox is caused by the lack of recognition given to one's appetite.
You will often hear a person claim that they know a competitor who "eats whatever they want" and still gets hard. What most individuals fail to grasp is that "whatever you want" varies vastly from person to person. Whatever competitor A wants could be a small bag of chips and a six inch sub, whereas whatever competitor B wants could be a whole pizza with ice cream for dessert! One must be leery when assuming a person has some sort of God-sent metabolism, just because they claim to eat whatever they want. You may actually be eating significantly more calories and carbs than that person while on your diet, due to their poor appetite.
Another delusion of metabolism can be caused by the consumption of "junk food". For whatever reason it seems that many people mistake "junk" for "a lot". Commonly, individuals will eat fast food or pizza every meal of the day and assume they are eating huge amounts of food, mainly because it is junk food. If a 200 lb. bodybuilder eats fast food and pizza three times a day, however, they only eat one burger and a medium fry or one slice of pizza per meal, of course they won't gain weight! The same can be said for people who tend to eat all day long or "graze" but only consume a few bites each time. Through the eyes of onlookers, this individual may appear to be eating a lot of food (especially if it is "junk food") whilst not gaining weight, when in reality this is not the case.
On the flip side, individuals also exist who claim a slow metabolism, who more than likely have a voracious appetite as opposed to an actual slow metabolism. It is not unlikely that there are bodybuilders under 200 lbs. who can eat 3500 calories a day and still go to bed hungry and wake up hungry. One can see how this situation would cause this particular athlete to claim a slow metabolism due to the fact that 3500 calories feels to them as if they are starving. When in reality, 3500 calories for a 190 pounder is at the very least, average.
It would stand to reason that bodybuilder's appetites may actually play a much greater role in weight gain and/or loss than their individual "metabolisms". Some prime examples of bodybuilders claiming a "fast metabolism" are Dexter Jackson, Jay Cutler, and Mike Liberatore, just to name a few. While all of these athletes often discuss their rapid-fire metabolisms, they are also very open about not liking to eat. Dexter in particular has said numerous times throughout his career that he prefers drinking shakes so that he does not have to eat at all! This begs the question, do they really have super fast metabolisms, or does it only seem that way to them due to having a lukewarm relationship with food?
Opposing examples include, Kai Greene and Ronnie Coleman. Nobody ever heard Ronnie complaining about his metabolism, however good money could be bet on him requiring three times as much food as Dexter or Mike. Due to his immense appetite and ability to consume huge quantities of food, metabolism was never an issue for Ronnie. Who had a faster metabolism than the Masterpiece BBQ disposal himself, at a shredded-to-the-bone 295 lbs.? Kai falls into a similar category, who's eating prowess has become something resembling a mythical legend, inside these tight-knit walls of bodybuilding. If Mike were to eat bite for bite with Kai Greene in the off-season, it is fairly safe to say that Mike would quickly turn into a bloated whale of a man. In similar fashion to Ronnie, Kai has also never made mention of his metabolism. In fact, some experts in the industry have stated that Kai actually has a slow metabolism!
The simple fact of the matter is, if you're going to carry around 250 lbs. or more of active body tissue all day long, train intensely with weights six days a week and do some sort of cardio, you're going to have a fast metabolism! However, it is difficult to buy the story that some vast underlying difference in base metabolic rate is causing each competitor to require exceedingly different amounts of food. Of course, this discussion is referring strictly to the majority. There are certainly exceptions, they just seem to be far more rare than many people think. A prime example of one of these exceptions would be Juan Morel. Juan has been blessed with the Mako shark of metabolisms. Some may call this quality a curse, however, that statement will more than likely never be heard coming from an individual with a "slow metabolism" or more importantly, a preparing-for-hibernation-grizzly bear sized appetite.]]>
by Mike Arnold
The most basic component of every workout is the repetition. Although small, it forms the foundation of everything we do. In fact, the entire training experience, when broken down into its most fundamental essence, is comprised of nothing but reps. Perform several reps in succession and we have a set. Perform several sets and we have a workout. All are derived from and revolve around the concept of the rep. In addition to this distinction, the manner in which we perform our reps is also of considerable importance. Although seemingly trivial on the surface, rep performance plays a crucial role in determining the type of results we get from our training. Is strength your main focus? How about muscle growth? Are you training for explosiveness, or are you trying to build up your muscular endurance? If you look closely at the training styles of various athletes, you will see a significant difference in the way that they perform their reps.
Olympic lifters explode with tremendous force on the positive portion of the lift, while neglecting the negative part of the rep altogether. Powerlifters train similarly, but perform their negatives with control. BB'rs, at least traditionally, have been less precise, using a wide variety of rep speeds and techniques, but why is this? There are several possible explanations for this. Some believe that occasionally changing things up prevents the body from adapting to any one style of training, so they vary their rep speeds, while others simply have a preference for one cadence over another. However, the long-standing belief that an explosive positive, followed a slow and controlled negative, provides the best results, has caused the vast majority of BB'rs to adopt this particular method of rep performance.
These conclusions were reached through the partial misinterpretation of scientific research. With faster concentric contractions having been demonstrated to engage a larger number of muscle fibers, the general consensus was that faster positives provided a greater growth stimulus. At about that same time, the eccentric part of the rep was shown to be more important for stimulating growth than the concentric portion, so the natural question was "how do we best take advantage of this part of the rep?" We assumed that if we lowered the weight quickly, gravity did most of the work for us, thereby decreasing muscle tension and reducing the growth stimulus. So, the natural conclusion was that slower negatives were more beneficial.
For the last 40 years we have repeatedly been told that slow, controlled negatives are superior for growth. Popularized by Arthur Jones and elaborated on by Mike Mentzer, both men advocated an exaggerated negative lasting 4-6 seconds. About a decade after Mike retired from the stage we saw Dorian Yates take up the mantle of Mr. Olympia. As the best BB'r in the world for 6 years running, Dorian's training philosophy had a tremendous impact on the BB'ing community, causing nearly everyone to re-think the roles of volume, intensity, and recovery in the growth process. As a proponent of many of the principles espoused by Jones/Mentzer, Dorian also believed, by way of the previously presented logic, that slow negatives were ideal for maximizing muscle growth. This, along with added support from magazine writers, trainers, and others within the industry, helped further solidify the belief that slow negatives were superior.
Fast-forward a couple decades and here we are, once again questioning the validity of a basic training tenet that until just recently, seemed destined to remain a permanent fixture of the training experience. Could it be possible that over the last 40 years, all the people who championed the slow negative were wrong? Well, if we look to recent research to provide us with the answer, then the answer appears to be a resounding yes, but in order for us to understand why this is the case, we must first learn what happens when a muscle contracts.
There are two types of contractions that take place whenever we perform a traditional repetition. The lifting portion of the repetition, also known as a concentric contraction, takes place as the muscle shortens against resistance, while the lowering portion of the repetition is referred to as an eccentric contraction and occurs when the muscle lengthens against resistance. Both phases are required to complete a full repetition, and although they may seem to be nothing other than the same movement in reverse, the reality is that they each one affects the muscle in drastically different ways.
Muscle contraction is powered by two different muscle proteins, or filaments, known as actin and myosin. When a concentric contraction is initiated, the thicker myosin filaments grab strongly on to the thinner actin filaments, forming crossbridges. Using ATP as an energy source, myosin then begins to pull on actin, causing the muscle to shorten. After the contraction is complete, myosin then detaches from actin.
An eccentric contraction happens in much the same way, with myosin attaching to and detaching from actin, but there is one major difference. Unlike a concentric contraction, which is powered by ATP, an eccentric contraction is not. Instead, when myosin detaches from actin, it is caused by the forced lengthening of the muscle fiber. Basically, instead of nicely letting go of each other as soon as the contraction is complete, they are ripped apart. These forced detachments cause myosin to pull on actin much harder, which is responsible for most of the muscle damage that takes place during training. More so, it is this muscle damage which is the primary stimulus for muscle growth. Numerous studies have examined the relationship between muscle damage and muscle growth, with eccentric-only training having been repeatedly proven to promote a greater growth response than concentric-only training. This is why we have always been told to "take advantage" of the negative portion of the rep by lowering it slowly, so that we can get full benefit from this part of the repetition, but this is where we got it wrong.
Without a shred of scientific evidence, just about everyone falsely assumed that the best way to place maximum stress on the muscle during the negative portion of the rep was to lower the weight slowly. However, the truth is that the more slowly we perform the negative portion of the repetition, the LESS beneficial it is for muscle growth. This is because slower negatives lead to reduced muscle tress through decreased levels of muscle damage. I am sure the next question on your mind, is "why" do faster negatives increase muscle damage? After all, isn't this the exact opposite of what we've been told all these years? Without a logical explanation, something like this would be hard to accept, no? After we think this thing through, you may find that you believed it all along, but let's begin with that explanation.
Remember how I said that the forced detachments that occur with eccentric training are primarily responsible for the muscle damage we incur during training? Well, eccentric contractions at greater velocity increase the power of these forced detachments, causing increased amounts of muscle damage. In laymen's terms, the muscle fiber must work harder to slow down a faster moving weight compared to a slower moving weight, increasing muscular stress. More stress translates directly into a greater growth response.
Picture yourself standing at the bottom of a hill and your job is to stop the car that's coming down the hill from running you over. Let's look at 2 possible scenarios. There are two cars—both are in neutral. One car is placed nearly at the bottom if the hill—maybe a few feet away—and the person in the car let's off the brake. The car begins to roll forward, at which point you immediately place your hands on the grill and stop it from rolling any further. However, car #2 is at the top of the hill when the brakes are released and by the time it reaches you it is now going 35 mph. Do you see where I am going with this? In the same way that it takes much less force to stop a slowly moving car, it is also takes much less force to stop a slowly loving barbell. The principle is one in the same, whether we are talking about a car, barbell, or an incoming bullet.
After I first read these new study results, I started wondering about the potential ramifications of this research—how it would impact the beliefs and training styles of BB'rs everywhere. Then I realized what a huge percentage of BB'rs already train this way. Certainly, performing one's reps in an explosive, rapid-fire fashion is nothing new and has been an ongoing practice for many, many years. While rep speed varies tremendously across the board, with BB'rs falling on both ends of the spectrum, most tend to perform their reps with a fairly quick tempo. If the traditional 4-6 second negative was so superior, why did just about everyone seem to ignore it in favor of performing faster reps? Could it be that somewhere inside our head, even if only at a subconscious level, we inherently believed that training with very slow negatives was not the best way to achieve optimal muscle gains? We must have. There can be no other legitimate explanation for it. Had we truly believed all the nonsense being pounded into our heads all these years, then we would have been doing it all along. In reality, very few people actually train this way.
Now, even though faster negatives result in a potentially greater rate of growth, I cannot in good conscious recommend anyone take this form of training to the extreme. Rather, we should perform our reps as quickly as possible, but without going outside our own personal safety zone, which will vary from person to person. Some individuals, such as Branch Warren and Johnnie Jackson, have been doing so for years without any issues—and they are among the most thickly developed BB'rs in the world. In fact, the majority of the largest BB'rs who ever lived trained using an explosive, rapid-fire style of rep performance.
While not everyone trained as extremely as Branch and Johnnie, almost all employed what would be considered a fairly explosive training style. This includes BB'rs such as Sergio, Arnold, Haney, Ronnie, and Cutler—all of whom were considered to be the most well developed men of their respective generations. At any rate, very few top BB'rs actually perform their negatives slowly. Not only has real-world experience clearly demonstrated the effectiveness of explosive, rapid-fire training, but we now have scientific evidence to back it up.
In my own experience, as well as those I know, performing our reps more quickly on both the positive and negative portion of the rep has always produced the most dramatic results. Inevitably, whenever I would revert back to the exaggerated negative method, gains would taper back off. One word of advice here—those movements which maintain maximum tension on the muscle at the fully stretched position seem to benefit the most by this type of training. This includes exercises such as bench presses, shoulder presses, rows, leg presses, squats, etc, while movements such as barbell curls maintain zero tension at the bottom of the movement and therefore, they fail to reap maximum benefit at the moment of transition between negative and positive. Regardless, the principle still holds true that faster negatives provide a superior growth stimulus.
If you have been training with a slower rep cadence and want to stimulate new growth, or you just want to try something new, you might want to consider abandoning your old style in favor of a more rapid rep speed. As always, take the time to warm-up thoroughly and stay.]]>