Some of the most popular supplements today are the so called pre-workout nitric oxide (NO) boosters 1, 2. These contain a panoply of ingredients, but the main one is arginine. The rationale goes that arginine is a nitric oxide (NO) precursor and NO is a potent vasodilator 3, 4, which in turn supposedly will boost blood flow to exercising muscles, performance and recovery. And while arginine supplementation is beneficial for various clinical populations (see below), studies in healthy adults have not unequivocally supported the marketing hype surrounding arginine supplementation and nitric oxide boosters 1, 5, 6. Why? Let’s take a look under the hood…
It is dangerous to be right when the government is wrong. - Voltaire
Printer friendly pdf, 9 pages, 98 references (right-click to download and save):
For reasons that are not readily apparent, there appears to be a conservative political movement that opposes the use of testosterone in older men. This was clearly demonstrated by the report of the Institute of Medicine, which felt that testosterone is not yet ready for prime time and that there is still a need for studies to prove its efficacy 1. Along the same lines, the guidelines of the Endocrine Society on testosterone use in older men seem to be ultra-cautious 2 . But fortunately, there are also other, more liberal guidelines and recommendations 3-5.
Probably no other medical issue has been bombarded by the influx of “expert” views from all walks of life; from endocrinologists and psychiatrists to urological surgeons and gerontologists, from the lay press to the regulatory agencies and from the pharmaceutical to the entertainment industries. The dismal result of all this free-for all cacophony of opinions is a great deal of confusion, erroneous information and significant detriment to patients and physicians alike.
Let’s take an in-depth look at the reasons for the negative attitudes to male testosterone replacement therapy (I will cover post-menopausal testosterone replacement in an upcoming article), and the hard scientific data that refutes it…
One of the questions I’m asked most is “Why can’t I gain more muscle Will“?
It’s almost always because you’re following a linear program which doesn’t accommodate the body’s significant abilities of adaptation. Do the same thing week in, week out, month in, month out, and year after year, and expect to make no improvements. That’s the harsh reality of it, yet that’s how most people train!
This is one of the primary reasons, after a very long time of simply recommending nothing to my readers but my own programs, I’ve stuck my neck out and given the Hypertrophy Max program a thumbs up, because it delivers the most important principles needed to gain mass from a training perspective … you can hear my thoughts on that in the video.
I’ve probably received 3 dozen emails asking my opinion on the Hypertrophy Max program, to that end I’ve put together a video review you can watch below.
In the video I cover what I like about the program, who it’s for, the techniques and their origins and also what I really don’t like about the program; it’s 8 minutes long as I also cover a bunch of factors that make up an effective training program in general.
The Hypertrophy Max program is only on sale until Friday night I believe, then they yank it for 4-5 months, so if you’re interested in learning more about this program hit HERE or hit the banner picture below!
By IFBB Pro Ben Pakulski
Creator of the Hypertrophy MAX Program
1) Chicken, egg whites, rice, and rice cakes ONLY…..If you want to get shredded.
PLEASE DO NOT do this! Your body needs micro nutrients and vitamins.
I know of so many aspiring bodybuilders and people that just want to better
their physique that hire people who tell them to follow this diet. FIRE THEM!
2) Fats make you fat.
Fats are essential for countless essential body processes. All fats are good
(trans fats excluded) in the correct ratio. Rotate your fat sources and watch
3) You’ve gotta lift heavy to grow
C’mon people! If you’ve ever read anything I’ve written you know this is not true. You’ve got to lift properly, and maximize tension to grow! Don’t worry, its easier than it sounds once you “get it.”
4) A calorie is a calorie (all calories are created equal)
Sounds like meathead math to me! Even when trying to get as big as possible, the WORST thing you can do is eat indiscriminately.This will set you up for insulin resistance and LESS muscle growth. I can’t believe all the kids brainwashed into thinking pop tarts are okay!
5) I’m trying to work my “tie ins”
I still laugh when I read this. J WTH is a “tie in” There is NO SUCH THING
people. A muscle is a muscle, and its structure is what it is. Where two
muscles tie together is simply where two muscles tie together. You CAN’T
train that. You can certainly train a muscles ENTIRE length, but not the
space between two muscles.
Consumption of red meat has been associated with fat gain (and weight gain) because of its high energy and fat content. Even though the role of fat intake as a causative factor for obesity recently has been seriously questioned, and rightly so, red meat still is a food that’s on the forbidden or avoid list of most diet plans. And while there are studies showing an association between meat intake and obesity [1-3], there are also studies not showing this [3-5]. And when digging deeper in the data, many of the studies that have reported a significant association with meat intake and fat gain / obesity have several flaws that invalidate their conclusions….
In a previous article I reported the controversial results of a study that compared the muscle (myofibrillar) protein synthetic response of a traditional “bodybuilding” high-load low rep workout (90FAIL) to a higher rep low load workout (30FAIL), both taken to failure 1. If you haven’t read that article, here’s a lowdown:
The workout with higher rep lower load sets (30FAIL) was equally effective in stimulating muscle (myofibrillar) protein synthesis as a workout with low rep high load sets (90FAIL) 1. But more notably, the high-rep low load workout (30FAIL) resulted in a more prolonged muscle protein synthetic response and a greater elevation of muscle protein synthesis rates than the low rep high load workout (90FAIL) 24h after exercise, and also induced a greater stimulation of anabolic signalling pathways 1.
However, this study was an acute study with measurements taken for only 24 hours after one single workout bout. This doesn’t tell us whether higher rep sets would lead to long term increases in muscle mass, which is what we are ultimately interested in. Well, the same research group just published an actual 10 week training study 2 to find the answer to this nerve-itching question….
In discussions about dieting, a topic that often comes up is that of “cheating”; is it good or bad to cheat once in a while during a diet?
In order to answer this questions appropriately, it is necessary to look at both the quantitative and qualitative aspects of dieting, and the physiological and psychological responses they each elicit.
Ben Pakulski is an IFBB Professional bodybuilder with Honors Kinesiology Degree with a Minor in economics, from the UNIVERSITY OF WESTERN ONTARIO.
He’s the creator of The Hypertrophy MAX Program <<=== Check it out.
As you probably know Hypertrophy Max is now on sale at 60% off.
It opens just twice a year and is will be closed again in 15 hours (or less)
The Hypertrophy MAX Program <<=== Check it out.
My Personal Video Review of The HyperTrophy Max Program
PLUS : My thoughts in general on how to optimally structure a solid workout protocol.
The Hypertrophy MAX Program <<=== Check it out.
Despite the marketing hype sales page, if you can get past that , the product is solid and get’s my
Stamp of Approval.
Mitochondria are the ‘energy powerhouse of the cell’ that convert the foods we eat to usable energy our body uses to fuel life sustaining reactions within cells, our daily activities and athletic performance 1-4. While energy production capability and muscle performance might seem to be more relevant to sports, it also equally important for achievement and maintenance of health throughout the life span. In this article I will describe how chronological aging affects our mitochondria, its implications and the ins-and-outs of a new type of supplements marketed at “exercise mimetics”.
Most supplements are used for one specific outcome, for example fat loss, muscle growth or general health promotion. However, there are a few exceptions. Fish oil is one of them.
We all know about the cardiovascular health benefits of fish oil, and in a previous article I covered the fat loss effect of fish oil. Now let’s take a look at the potential application of fish oil for those of us who are interested in muscle growth…