#1 – Am I Lean Enough to Start Bulking?
This is easily the first and highest priority on my list for a number of reasons. First, let’s look at the basics. If you are at an excessively high level of body fat, generally insulin sensitivity goes down. When that happens, nutrient partitioning also goes down. This leaves you storing more nutrients in fat cells than in muscle cells. We want to stay as insulin sensitive as possible by starting off our bulk at a proper body fat percentage. Keep in mind everyone will have varying degrees of what body fat is right to be at for the height of their bulk as well as the beginning of their bulk (base this off performance in the gym, overall energy levels, digestion, insulin sensitivity, and nutrient partitioning.) In generally, the vast majority of people should aim to get down to at least 7-8% body fat before pushing into a caloric surplus. Even furthermore than our ability to store nutrients better is our ability to now take advantage of the “anabolic rebound.” This term is often misunderstood or misrepresented. The truth of the matter is that after you have been dieting and in a caloric deficit for so long, your body is starving for nutrients and will store them at accelerated rates. The catch 22 of it is, it will store it in muscle cells as well as fat cells. This means that post-deficit, you need to systemically transition into a caloric surplus to minimize fat gain. Once you have established that you are lean enough to end your cut, you can start your bulk!
#2 – My Training Periodization
Since we’ve now established that you are lean enough to begin your bulk, we must now go through the variables that are essential to making an offseason successful. This generally begins with training periodization. I will be referring to training periodization in a more general form and not in the traditional “linear, non-linear, daily undulating” periodization that many do. What I am talking about are the three most important aspects of training. Your intensity, volume, and frequency. Typically, what happens is at the end of a cut, your training volume had to have been slightly lowered due to your low caloric situation. This low-calorie state leads many to over-training or under-recovery, forcing them to pull back on their training volume, intensity, or frequency. Fast forward now to the point where you’re beginning to increase calories and you see more energy, more strength, and generally more motivation to put in work at the gym. At this point (generally within the first few weeks of your bulk) you need to prioritize your training periodization. This means you can now increase one of those three variables to get a more robust growth response! After you increase one variable for 4-6 weeks, reevaluate how your feeling and make changes based off those notes. If you began with increasing volume and held that volume for 6 weeks but now feel beat up, you can possible lower your volume but increase your frequency of training. Obviously, there are dozens of different ways to do this including periods of “deloading” to give your body a break, but the main point of this section is you NEED to push the envelope or you will not grow. Over time you need to be progressively overloading in some fashion or growth will not occur.
#3 – My Nutritional Periodization
After a baseline training program has been periodized and established, we move into nutritional periodization. I am referring essentially to how fast or slow you increase calories as well as where those calories come from. The hard truth of the fact is that the rate at which you add calories back into your diet depends on your goals (how lean you want to stay or how fast you want to grow), your digestion, and your genetics. Some people find that they can just keep pilling more and more food into their diet and they grow lean, while others add an extra cup of oatmeal and gain a pound of fat. This is completely dependent upon how unbiased you can be with your physique and progress. If you can tell your gaining fat too fast, stop increasing calories and hold that amount of an extended period of time. If your weight isn’t increasing at all, consider higher calorie increases. Now, we can get a little more in depth with where those calories come from! Even furthermore than food sources themselves, I’m speaking more so of nutrient timing. The basis of nutrient timing is to use the fuel source you need at that time. This means that on rest/recovery days when very little energy is expended, the majority of your meals are protein/fat/vegetable meals whereas on training days, the majority of your carbohydrates are intra-workout (pre, intra, and post.) This not only keep insulin sensitivity high but keeps positive partitioning at its highest! This leads to a bigger, stronger, leaner physique! As that’s the goal with any bulk, taking nutrient timing into consideration can truly make or break your physique. On one final note, food sources year-round shouldn’t really change. You should always aim to consume the majority of your macronutrients from health micronutrient dense food sources. However, post workout is a time period where it’s almost a “free for all” (depending on your carbohydrate allotment.)
#4 – My Sleep
Now that the basics are covered, we move into two areas that very few consider. We’ll begin with sleep (given that our society does a horrible job at monitoring and correcting sleep patterns.) By now, you’ve all read my many articles on the benefits of sleep which include increased hypertrophy, increased lipolysis, increased energy, increased health markers, etc. But, in the same token, you know that not getting enough sleep can be horribly detrimental not only to your physique, but massively so to your internal health. You need to be sure that you are getting minimum requirements of sleep or no matter how hard you push it in the gym or how hard you nail every single meal, you will not grow. If you need to adjust your schedule or implement a sleep supplement then by all means, do so. Sleep is one thing that cannot be compromised.
#5 – My Life as a Whole
We now conclude with the last, but certainly not less important aspect of your bulk; your life as a whole. What I mean by this is what exactly is going to be going on in your life over the next year? Are you getting married? Are you starting your own company? Will there be high stressors at some points over others? You need to ask yourself all of these questions so that you can plan your bulk accordingly. Let’s take this scenario for example: you just finished your cut but you’ll be getting married in two months. Would it be best to start piling on a ton of body fat? Most likely the answer is no as this is a period when stress will probably be higher causes lack of sleep and time which leads to a less than optimal period of growth. Ideally, you want to map out when your stress will be the lowest and your ability to nail every single variable will be the best. Once that time is mapped out, plan specific growth periods for those times! Then, when stress gets extremely high, you know it’s time to slightly pull back on pushing the calories and emphasize your training sessions until that stressor goes away. If more people took this aspect of their bulk into consideration, we’d see much happier people that grow more efficiently.
Conclusion
In conclusion of this article, I’d like to say this: everyone will vary drastically from one variable to the next and this is merely a guideline to follow. You need to know how you respond to every single aspect of each individual variable, fill in the blanks, and put together your own bulking program. If you ask yourself all the right questions, you can have an extremely successful growth period! Even more importantly, you need to remember to do what makes you happy! Personally, I stay fairly lean but not shredded during my offseason because thats when I perform and feel the best, leading to extreme muscle growth. If your someone who prefers to stay extremely lean then by all means, DO IT! Just know that muscle growth will not be occurring as fast as you potentially could. So be happy, put a program together, and bulk until you have enough muscle to cut!
]]>Beginning with DC training, we must understand the basic principles first and foremost. This section is directly taken from Dante Trudel:
• Strength Gains via Heavy Progressive Overload – In order to incur new muscle growth, one must consistently provide the stimulus for adaptation to occur. By increasing weight on the bar over time, the muscles must adapt (grow) to be ready for the new stimulus (heavier weight).
• Low Volume / High(er) Frequency Training – Low in volume when compared to traditional bodybuilding splits. DC Training focuses on hitting each body part every 4th or 5th day as opposed to every 7th day in a typical bodybuilding split
• Rest-Pause Sets – 3 sets with an aim for 11-15 reps total per body part on any given training day.
• Extreme Stretching – After the work set is over, the trainee performs a loaded stretch for a total of 60-90 seconds.
• Periodization – Blasting and Cruising.
You are training 3 non-consecutive days per week rotated in the ABA BAB fashion. Week 1 workouts would land on Monday, Wednesday and Friday rotating ABA and then for Week 2, the workouts switch and rotate BAB. For each specific focus you pick only 1 exercise for that day. On A day, you might pick bench press for chest, cable pushdowns for triceps, DB presses for shoulders etc. On B day, you would pick a movement for biceps, calves, quads, hamstrings etc. Every exercise utilizes the rest pause method except the exercises for quads, calves and back thickness. For quads, if one chooses to do squats, they would perform 1 straight set of 4-8 reps followed by a higher rep set of 20 also know as a “widow-maker.” When training calves one is advised to do 1 set of 12-20 reps with a 10-15 second pause at the bottom of each rep. Back thickness exercises consist of rack deadlifts, and row variations. The set and rep scheme for back thickness exercises are the same as for quad movements to ensure safety. Select a weight that allows one to perform 6-8 reps. For the 1st set, do as many reps as possible without going to failure. Rack the weight and wait about 25-30 seconds. Do another set getting as many reps without going to failure. Then for the 3rd set, do as many reps as possible which will probably only be 2-3 reps. Follow up the rest-pause set with 60-90 seconds of Extreme Stretching. DC Training recommends stretching the muscle group to the point of discomfort for the full time frame mentioned. Extreme stretching is supposed to enhance recovery and induce hyperplasia. Blasting and cruising is a phrase used by the DC advocates to describe the 2 distinct periods of their training protocol. Blasting is simply a period of time (6-12 weeks) where one is constantly trying to make strength gains from workout to workout. They are constantly aiming to beat the log book. Cruising is the time period (7-14days) where a trainee gives their body a break from the heavy weights and scales back their training to sub maximal workloads.
Our next program is PHAT from Dr. Layne Norton. This protocol incorporates a moderate amount of frequency with an emphasis on including different factors of hypertrophy (mainly progressive overload with heavy poundage.) There are several dozen forms of the PHAT program but the basic premise is the same. Each muscle gets worked 2x/week. The first 2 days of the week are split into upper and lower body power days. This is followed by a rest day. Then 3 days of traditional hypertrophy orientated bodybuilding training. A very basic PHAT split looks as follows:
◦ Day 1: Upper Body Power
◦ Day 2: Lower Body Power
◦ Day 3: Rest
◦ Day 4: Back and Shoulders Hypertrophy
◦ Day 5: Lower Body Hypertrophy
◦ Day 6: Chest and Arms Hypertrophy
◦ Day 7: Rest
Power Days
During the first 2 days of the week you will focus on big power movements for your upper and lower body like squats, front squats, deadlifts, deficit deadlifts, and box squats for lower body. Barbell and dumbbell presses and rows as well as weighted pull-ups for upper body. Your goal should be to stay in the 3-5 rep range for 3-5 working sets on the compound movements. Make sure you rest enough in between sets to completely recover and be ready for your next heavy set. If that means you need to take 5-6 minutes between sets then so be it. The purpose of these workouts is to move maximum weight! Save short rest periods for your hypertrophy days. On your power days you need to have a POWER mentality. A good way to make consistent progress is to rotate your power movements every 2-3 weeks. A few sets of assistance exercises can be done for smaller body parts like hamstrings, calves, shoulders, and arms.
Hypertrophy Days
On your hypertrophy days you should do some speed work (6-8 sets of 3 reps) with 65-70% of your 3-5 rep max to start your workout with the power exercise you used earlier in the week. For example, if you did squats for 3 sets of 3-5 reps with 300 lbs earlier in the week, then you would do 6 sets of 3 reps on squats with 195-210 lbs with an emphasis placed on moving the weight through the concentric phase of the lift as quickly as possible. Do not go too heavy on your speed sets. Rest no longer than 90 seconds in between each of the speed sets. This builds explosiveness and speed and may stimulate growth as well. Even though you are using less weight, you should still be applying maximum force to it. After you finish with your speed work for the day you should train basically like you normally would for a bodybuilder. Your rep range should be 8-20 and keep your rest periods to 1-2 minutes between sets. I would increase the volume of these sessions by approximately 50-75% compared to your power days. Make sure you do not over use failure on your hypertrophy days or you will burn out quickly. I only recommend going to absolute failure on the last 1-2 sets of each exercise once you have adapted to the routine. On prior sets stop 1-2 reps shy of failure.
Finally, we look at Fortitude Training by Dr. Scott Stevenson which is an extremely comprehensive training system, including a dietary and nutritional supplementation approach strategically coupled to the rigorous resistance training program. FT offers two Versions of this high-frequency resistance training program that target major muscle groups either three times or four times per week . Each Version has three Volume Tiers (Tiers I, II and III) which vary the number of sets for each muscle group. FT is structured to ensured progressive overload within a system that varies the growth stimulus by including high repetition, discontinuous sets, and intensive stretching. These training variations keep the workouts fresh, injury-free, and customizable. Dr. Scott also addresses the basic conceptions and guidelines for proper nutritional and supplemental practices based off of what research we have available to us. This is the most comprehensive and complete protocol out there. Although you can customize the split many ways, a very simple one is as follows:
Day 1 Upper loading/Lower Pump sets
Back width/Back Thickness
Chest
Shoulders
Thighs
Quad/Ham
Calves
Day 2 Lower Loading/Upper Pump
Thigh
Quad
Hamstring
Adductor
Calves
Chest/Back
Shoulders/Abs
Bis/Tris
Day 3 Muscle Rounds
Back Thickness
Back Width
Chest
Shoulders
Bis/Tris
Thighs
Calves/Adductors
Abs
These are easily the three best training protocols available on the market for those who cannot afford a customized protocol (although if you understand biofeedback and auto-regulation, you can make any of these programs work tremendously. And Fortitude Training offers variations to make it easier for you.) If I had to rank them I would say that Fortitude Training is easily the best BUT also the most comprehensive and can be overwhelming for some, then followed by DC training, and leaving PHAT in third place. These protocols all emphasize progressive overload through a multitude of stimuli and rep ranges and you truly cannot go wrong with any of them!
Alex Kikel
MS, PES, CPT, Speed and Explosion Specialist Level II
Owner of www.theprepcoach.com
]]>The internet is now at a point where anyone can write a paper, make a blog, make a youtube channel, post on a forum, or pretty much put their ideas out there to the public in every way imaginable. This is extremely positive in some ways! In bodybuilding, you’ll find the younger generation trying to pick a major at their college based on their passion for bodybuilding, but there is no course that will lead directly to bodybuilding. So, fields like anatomy and physiology, dietetics, and other degrees become the main choice for these students! As the years of college pass they begin to realize that this formal education is extremely important but is rather a broad overview of what they really want, which is geared towards our small population of bodybuilding. That is where the internet comes in! Formal education is the base we all need to have, but when you want to specialize your field, the internet becomes a great tool! Tremendous minds like Dr. Scott Stevenson, Dr. Brad Schoenfield, Dante Trudel, and many others have article upon article written to help you further your “bodybuilding specific” education. You can learn from the top minds for free instead of the massively high cost of university education (even though you do need both.) But for this single positive aspect, remember what I said, ANYONE can post anything they want to online. So for every Dr. Scott Stevenson thats out there, there are thousands of no name posters that can write anything they want. While you have those top guys utilizing real world application such as Dante Trudel adding 50+ lbs of lean tissue on to people or Dr. Scott Stevenson who backs up almost every claim with a dozen or so references, you still have those few people that can argue those claims and make articles about how their program or viewpoint is superior (when in many cases, they are just internet no names that like to cause trouble because they have nothing else to do in their lives.) This obviously makes social media for the purpose of learning good and bad, as there is somewhat of an “information overload” happening, where the uninformed do not know who to believe.
Now for the aspect of social media that again is double edged sword…Instagram and Facebook. In terms of how its helped bodybuilding, I think thats pretty clear. Back in the day people had to wait weeks to find out who won a contest or who was competing in which show. Essentially the polar opposite of today where we can see live streaming videos, pictures, and results immediately after or even while the event is still taking place! Thats pretty cool right?! Bodybuilding has begun to gain more popularity because its becoming less and less of a sport that hides in the dark, but rather, a sport that has been walking into the light. This has caused bodybuilding to open new divisions which drives more business and eyes to the sport which again, simply enhances the sport! But, for as great as social media has been for the actual growth and coverage of bodybuilding, once again we run into an issue. Sadly, this issue I feel sometimes takes over and is more discussed than all the good social media has done for bodybuilding. This issue is typically labeled “Instagram or youtube famous.” This is where someone who may or may not have ever competed before, has an even bigger following than some of the professionals on the circuit. But it still goes further than simply having more followers. These “stars” are once again decimating information that is typically just flat out wrong. Even worse is their ability to only show the highs of their life and never the lows. This leads to people having unrealistic expectations. This is most commonly seen by the “star” that apparently is shredded year round and eats whatever he wants. But what most people dont understand is that that is simply not reality. The reality of the situation is that he dieted down, took thousands of pictures, and simply uses those to post throughout the year to keep their business relevant and to put on a persona to the public. To make matters worse, some of these guys flat out lie. By the amount of articles I’ve written you all know I am completely unbiased on whether or not someone chooses to be natural or enhanced. Thats a personal decision and as long as your honest about it then to me, it doesn’t make a difference. But some of these guys will literally use contest prep type cycles JUST to end up taking these pictures for their business. They will essentially abuse gear simply to put on a false persona to the public. To me, thats not right. That aspect of bodybuilding is usually taboo to discuss but again, its the reality of our sport.
As I’m sure you can tell, I could write on and on about social media and bodybuilding as this hasn’t even scratched the surface of what is really going on in some situations. But, I can say that no matter how long I talked about this matter, the end conclusion would be the same. Social media has helped and hurt bodybuilding for a variety of reasons and its your job to stay positive and focus on the positive aspects of that and simply avoid the negatives. With the amount of internet trolls there are on social media you need to learn to have thick skin if you plan on being on social media in the bodybuilding community. So stay positive, use social media for good and not selfish or evil purposes, and help to expand bodybuilding by not bringing each other down or putting out poor information.
Alex Kikel
MS, PES, CPT, Speed and Explosion Specialist Level II
Owner of www.theprepcoach.com
]]>Hobson et al conducted a very important bit of literature on beta alanine supplementation and its direct effects on exercise performance in a meta analysis. They stated that “due to the well-defined role of β-alanine as a substrate of carnosine (a major contributor to H+ buffering during high-intensity exercise), β-alanine is fast becoming a popular ergogenic aid to sports performance. There have been several recent qualitative review articles published on the topic, and here we present a preliminary quantitative review of the literature through a meta-analysis. A comprehensive search of the literature was employed to identify all studies suitable for inclusion in the analysis; strict exclusion criteria were also applied. Fifteen published manuscripts were included in the analysis, which reported the results of 57 measures within 23 exercise tests, using 18 supplementation regimes and a total of 360 participants [174, β-alanine supplementation group (BA) and 186, placebo supplementation group (Pla)]. BA improved (P=0.002) the outcome of exercise measures to a greater extent than Pla [median effect size (IQR): BA 0.374 (0.140-0.747), Pla 0.108 (-0.019 to 0.487)]. Some of that effect might be explained by the improvement (P=0.013) in exercise capacity with BA compared to Pla; no improvement was seen for exercise performance (P=0.204). In line with the purported mechanisms for an ergogenic effect of β-alanine supplementation, exercise lasting 60-240 s was improved (P=0.001) in BA compared to Pla, as was exercise of >240 s (P=0.046). In contrast, there was no benefit of β-alanine on exercise lasting <60 s (P=0.312). The median effect of β-alanine supplementation is a 2.85% (-0.37 to 10.49%) improvement in the outcome of an exercise measure, when a median total of 179 g of β-alanine is supplemented” (1.)
Increased power output from muscle carnosine was shown by one of the more popular studies from Baguet et al in rowing performance. Chronic oral β-alanine supplementation is shown to elevate muscle carnosine content and improve anaerobic exercise performance during some laboratory tests, mainly in the untrained. It remains to be determined whether carnosine loading can improve single competition-like events in elite athletes. The aims of the present study were to investigate if performance is related to the muscle carnosine content and if β-alanine supplementation improves performance in highly trained rowers. Eighteen Belgian elite rowers were supplemented for 7 wk with either placebo or β-alanine (5 g/day). Before and following supplementation, muscle carnosine content in soleus and gastrocnemius medialis was measured by proton magnetic resonance spectroscopy ((1)H-MRS) and the performance was evaluated in a 2,000-m ergometer test. At baseline, there was a strong positive correlation between 100-, 500-, 2,000-, and 6,000-m speed and muscle carnosine content. After β-alanine supplementation, the carnosine content increased by 45.3% in soleus and 28.2% in gastrocnemius. Following supplementation, the β-alanine group was 4.3 s faster than the placebo group, whereas before supplementation they were 0.3 s slower (P = 0.07). Muscle carnosine elevation was positively correlated to 2,000-m performance enhancement (P = 0.042 and r = 0.498). It can be concluded that the positive correlation between baseline muscle carnosine levels and rowing performance and the positive correlation between changes in muscle carnosine and performance improvement suggest that muscle carnosine is a new determinant of rowing performance (2.)
The last and maybe the most important aspect is its potential to increase lipolysis as well as muscular hypertrophy. For this, we must look at two studies: the first from Walter et al titled “Six weeks of high-intensity interval training with and without beta-alanine supplementation for improving cardiovascular fitness in women” and the second from Kern et al titled “Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players.” In the first study we find that 6 grams of beta alanine per day increased lean mass without influencing either fat mass or VO~2~ max (3.) Within the second study, we find that 4 grams of beta alanine per day improved performance as well as overall body composition (4.) Once you dig deeper into both of these studies, we find that the theoretically “fat loss and muscle gaining” effect is most likely due to the athlete’s ability to workout longer and harder utilizing heavier poundages for more overall volume. This is the key point to its use in bodybuilding. We know that it has the ability to increase power output, reduce fatigue, and promote overall endurance, but connecting the dots and finding out that that in and of itself will directly correlate to faster body fat losses as well as faster muscle gain means it is a tremendous aid to any bodybuilder. Research shows standard dosages of anywhere from 2 grams per day to 6 grams per day (divided) but clinically its accepted optimal at 3.2 grams per day to receive its ergogenic benefits. Even further more, carnosine is an antioxidant and potential anti-aging compound, but sadly, the literature on these aspects isn’t as robust as I would like it and therefore, until further studies come on, I cannot comment on that claim. What we do know is beta alanine has its place in not only bodybuilding, but any performance endeavor.
Alex Kikel
MS, PES, CPT, Speed and Explosion Specialist Level II
Owner of www.theprepcoach.com
References
Vitamin K is an essential vitamin that is one of the four fat-soluble vitamins. Vitamin K comes in different forms (vitamers) that are either phylloquinones (vitamin K1) or menaquinones (vitamin K2 which is abbreviated as MK-x.) The three forms of vitamin K that can be utilized by the body are vitamin K1 and dual forms of K2 (MK-4 and MK-7.) The health benefits of vitamin k seem endless and include regression of preformed arterial calcification, maintenance of bone density, and promotion of a healthy heart and vascular system. As with all of my articles, I do not feel making claims on a product or ingredient is good enough. Instead, we must dig into the research…and luckily for us. vitamin k has well over 400 studies that I have personally read over the years. The first one I wish to look at is from Knapen et al and looked at a three-year low-dose menaquinone-7 supplementation and how it helps decrease bone loss. The results were that MK-7 intake significantly improved vitamin K status and decreased the age-related decline in BMC and BMD at the lumbar spine and femoral neck, but not at the total hip. Bone strength was also favorably affected by MK-7. MK-7 significantly decreased the loss in vertebral height of the lower thoracic region at the mid-site of the vertebrae. This lead to their conclusion that MK-7 supplements may help to prevent bone loss (1.)
But even more importantly that aiding in bone mineral density is its ability to fight atherosclerosis (as this is my main reason for recommending this vitamin to bodybuilders that are using potentially harsh supplements that can cause atherosclerosis over time.) Jennifer Ming has talked extensively on this topic stating that “numerous studies have demonstrated that people with higher intakes of vitamin K2 have a reduced risk for cardiovascular disease. Intrigued by this connection, Polish researchers from the Medical University at Lodz teamed up with researchers from Maastricht University in the Netherlands and Poland’s International Science and Health Foundation to determine if vitamin K2 supplementation could reduce the progression of existing atherosclerosis. The scientists evaluated the progression of atherosclerosis in a group of 42 patients with chronic kidney disease. These patients were ideal for this type of study because they are known to experience a rapid reduction in bone mineral density (a measure of bone strength) as a result of calcium losses from bone. They are also subject to equally excessive deposits of calcium in tissues where it doesn’t belong—particularly in the walls of major arteries. For the study, the subjects were divided into two groups. One group received vitamin K2 (90 mcg per day) plus vitamin D3 (400 IU per day). The second group received only vitamin D3 (400 IU per day). After nine months, it was already evident that the subjects taking the combination of vitamins K2 and D3 experienced a slower progression of the Common Carotid Intima Media Thickness, which is a good indicator of atherosclerosis, as well as a predictor of cardiovascular episodes and death. Specifically, the thickness of the carotid (major neck) arteries increased by 13.73% in the group taking vitamin D3, but in the group taking both vitamins, it only increased by 6.32%. Remember that the group of subjects in this study have a tendency for an increased carotid intima media thickness as a result of calcium losses from bone. In addition, subjects taking the combination of vitamins K2 and D3 showed a reduction in carotid artery calcification score in all patients except those with the highest scores at baseline. This indicates that calcium was staying in the bones, where it belongs, and out of the arteries. These results clearly indicated that vitamin K2 does indeed reduce the progression of atherosclerosis” (2, 3, 4.)
Vitamin K clearly has a place on everyone’s health supplement shelf and has more than enough literature and actual application to back that statement up. In terms of practical application, we need to look at a few different minimum effective dosages for the various forms of vitamin k. For phylloquinone (vitamin K1), the minimum effective dosage is 50mcgs. For short chain menaquinones (MK-4), the minimum effective dosage is 1500mcgs. For the longer chain menaquinones (MK-7, MK-8, and MK-9), the minimum effective dose is around 100-250mcgs. So be sure to purchase a vitamin k product that contains the effective forms of vitamin k and in the proper dosages.
Alex Kikel
MS, PES, CPT, Speed and Explosion Specialist Level II
Owner of www.theprepcoach.com
References
A randomized, parallel controlled, open-label clinical trial was conducted to evaluate the effect of a botanic compound berberine (BBR) on NAFLD from Yan et al. A total of 184 eligible patients with NAFLD were enrolled and randomly received (i) lifestyle intervention (LSI), (ii) LSI plus pioglitazone (PGZ) 15mg qd, and (iii) LSI plus BBR 0.5g tid, respectively, for 16 weeks. Hepatic fat content (HFC), serum glucose and lipid profiles, liver enzymes and serum and urine BBR concentrations were assessed before and after treatment. We also analyzed hepatic BBR content and expression of genes related to glucose and lipid metabolism in an animal model of NAFLD treated with BBR. As compared with LSI, BBR treatment plus LSI resulted in a significant reduction of HFC (52.7% vs 36.4%, p = 0.008), paralleled with better improvement in body weight, HOMA-IR, and serum lipid profiles (all p<0.05). BBR was more effective than PGZ 15mg qd in reducing body weight and improving lipid profile. BBR-related adverse events were mild and mainly occurred in digestive system. Serum and urine BBR concentrations were 6.99ng/ml and 79.2ng/ml, respectively, in the BBR-treated subjects. Animal experiments showed that BBR located favorably in the liver and altered hepatic metabolism-related gene expression. BBR ameliorates NAFLD and related metabolic disorders. The therapeutic effect of BBR on NAFLD may involve a direct regulation of hepatic lipid metabolism (1.)
The second study I wanted us to look at was one from Zhang et al. The objective of the study was to evaluate the efficacy and safety of berberine in the treatment of type 2 diabetic patients with dyslipidemia. One hundred sixteen patients with type 2 diabetes and dyslipidemia were randomly allocated to receive berberine (1.0 g daily) and the placebo for 3 months. The primary outcomes were changes in plasma glucose and serum lipid concentrations. Glucose disposal rate (GDR) was measured using a hyperinsulinemic euglycemic clamp to assess insulin sensitivity. In the berberine group, fasting and postload plasma glucose decreased from 7.0 +/- 0.8 to 5.6 +/- 0.9 and from 12.0 +/- 2.7 to 8.9 +/- 2.8 mm/liter, HbA1c from 7.5 +/- 1.0% to 6.6 +/- 0.7%, triglyceride from 2.51 +/- 2.04 to 1.61 +/- 1.10 mm/liter, total cholesterol from 5.31 +/- 0.98 to 4.35 +/- 0.96 mm/liter, and low-density lipoprotein-cholesterol from 3.23 +/- 0.81 to 2.55 +/- 0.77 mm/liter, with all parameters differing from placebo significantly (P < 0.0001, P < 0.0001, P < 0.0001, P = 0.001, P < 0.0001, and P <0.0001, respectively). The glucose disposal rate was increased after berberine treatment (P = 0.037), although no significant change was found between berberine and placebo groups (P = 0.063). Mild to moderate constipation was observed in five participants in the berberine group. They concluded stating that “Berberine is effective and safe in the treatment of type 2 diabetes and dyslipidemia” (2.)
Now that we know from a literary standpoint that berberine itself is a very potent glucose disposal agent, I wanted to look specifically at Super Berberine, also known as Berberine-Cyclodextrin Complex (this just means that the berberine is complexed with cyclodextrins.) Cyclodextrins are sugar molecules bound into a ring- or doughnut-shape, which can be used to increase the solubility of other compounds by the formation of inclusion complexes. The insoluble compound is held in the hydrophobic cavity, and the cyclodextrin acts as a water-soluble “carrier” molecule. This makes berberine more soluble leading to a greater bioavailabliltiy than normal berberine and also makes it less bitter because the complexed molecules do not interact as fully with our taste buds (3, 4, 5.) As this form of berberine is enhanced, that typically means its a trademarked ingredient (which this is.) That means its typically only found in higher end GDAs. Partition-Elite from Prime Nutrition contains super berberine at a very effective dosage of 50mgs (due to the fact that the bioavailability is enhanced and is combined with eight other GDAs.) So if you’re looking to implement Super Berberine, try out Partition-Elite with a higher carbohydrate meal and monitor as it will increase insulin sensitivity, promotes a positive partitioning environment where you store more calories in muscle cells instead of fat cells, and helps in keeping you growing leaner.
Alex Kikel
MS, PES, CPT, Speed and Explosion Specialist Level II
Owner of www.theprepcoach.com
References
First off, lets look into GABA! GABA is known as the ‘downer’ neurotransmitter that counters glutamate and has a tough time crossing the blood brain barrier. GABA is the main inhibitory neurotransmitter of the CNS. It is well established that activation of GABA(A) receptors favors sleep. Three generations of hypnotics are based on these GABA(A) receptor-mediated inhibitory processes. The first and second generation of hypnotics (barbiturates and benzodiazepines respectively) decrease waking, increase slow-wave sleep and enhance the intermediate stage situated between slow-wave sleep and paradoxical sleep, at the expense of this last sleep stage. The third generation of hypnotics (imidazopyridines and cyclopyrrolones) act similarly on waking and slow-wave sleep but the slight decrease of paradoxical sleep during the first hours does not result from an increase of the intermediate stage. It has been shown that GABA(B) receptor antagonists increase brain-activated behavioral states (waking and paradoxical sleep: dreaming stage). Recently, a specific GABA(C) receptor antagonist was synthesized and found by i.c.v. infusion to increase waking at the expense of slow-wave sleep and paradoxical sleep. Since the sensitivity of GABA(C) receptors for GABA is higher than that of GABA(A) and GABA(B) receptors, GABA(C) receptor agonists and antagonists, when available for clinical practice, could open up a new era for therapy of troubles such as insomnia, epilepsy and narcolepsy. They could possibly act at lower doses, with fewer side effects than currently used drugs (1.)
Second, we look into taurine. Taurine is an organic acid which acts as a lipid/membrane stablilizer in the body and is one of the major inhibitory amino acid neurotransmitters in the brain along with the previously mentioned GABA. When Taurine reaches the brain, it interacts with GABA receptors in the thalamus which is involved in controlling how much sensory information is forwarded to the processing cortex of the brain. Its in this way that taurine is more like a depressant than a stimulant and results in a suppression of excitatory activity. Lin et al stated in a paper entitled the “Effect of taurine and caffeine on sleep–wake activity in Drosophila melanogaster” that “Taurine is a GABA receptor agonist, which is inhibitory to neuronal firing. We show here that flies receiving a low dose of caffeine (0.01%) increase locomotor activity by 25%, and decrease total sleep by 15%. Treatment with taurine at 0.1% to 1.5% reduces locomotor activity by 28% to 86%, and shifts it from diurnal to nocturnal. At 0.75%, taurine also increases total sleep by 50%. Our results show that taurine increases sleep, while caffeine, as previously reported, attenuates sleep. Flies treated with both caffeine and taurine exhibit two differential effects which depend upon the ratio of taurine to caffeine. A high taurine:caffeine ratio promotes sleep, while a low ratio of taurine:caffeine inhibits sleep to a greater extent than the equivalent amount of caffeine alone” (2.)
Last, we look into Mucuna Puriens. Mucuna Pruriens are beans that are a good source of L-DOPA. One of the main reasons I’m a big fan of mucuna pruriens is because of their ability to induce a feeling of well being which aids in cortisol reductions and clearly is a good choice when looking at improving your quality of sleep. Shukla et al stated “This study included 60 subjects who were undergoing infertility screening and were found to be suffering from psychological stress, assessed on the basis of a questionnaire and elevated serum cortisol levels. Age-matched 60 healthy men having normal semen parameters and who had previously initiated at least one pregnancy were included as controls. Infertile subjects were administered with M. pruriens seed powder (5 g day(-1)) orally. For carrying out morphological and biochemical analysis, semen samples were collected twice, first before starting treatment and second after 3 months of treatment. The results demonstrated decreased sperm count and motility in subjects who were under psychological stress. Moreover, serum cortisol and seminal plasma lipid peroxide levels were also found elevated along with decreased seminal plasma glutathione (GSH) and ascorbic acid contents and reduced superoxide dismutase (SOD) and catalase activity. Treatment with M. pruriens significantly ameliorated psychological stress and seminal plasma lipid peroxide levels along with improved sperm count and motility. Treatment also restored the levels of SOD, catalase, GSH and ascorbic acid in seminal plasma of infertile men. On the basis of results of the present study, it may be concluded that M. pruriens not only reactivates the anti-oxidant defense system of infertile men but it also helps in the management of stress and improves semen quality” (3.)
There are obviously more tremendous sleep aids when it comes to supplementation but GABA, Taurine, and Mucuna Puriens are three that are easily in my top ten favorite sleep ingredients along with melatonin, l-theanine, and a few others. Luckily, GABA, Mucuna Puriens, melatonin, and l-theanine are all in RedCon1’s sleep product Fade Out which also contains other ingredients to aid in growth hormone support, getting you into a deeper REM sleep, as well as to improve muscle recovery!
Alex Kikel
MS, PES, CPT, Speed and Explosion Specialist Level II
Owner of www.theprepcoach.com
References
1. Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.
2. Creatine monohydrate supplementation is not only safe, but possibly beneficial in regard to preventing injury and/or management of select medical conditions when taken within recommended guidelines.
3. There is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.
4. If proper precautions and supervision are provided, supplementation in young athletes is acceptable and may provide a nutritional alternative to potentially dangerous anabolic drugs.
5. At present, creatine monohydrate is the most extensively studied and clinically effective form of creatine for use in nutritional supplements in terms of muscle uptake and ability to increase high-intensity exercise capacity.
6. The addition of carbohydrate or carbohydrate and protein to a creatine supplement appears to increase muscular retention of creatine, although the effect on performance measures may not be greater than using creatine monohydrate alone.
7. The quickest method of increasing muscle creatine stores appears to be to consume ~0.3 grams/kg/day of creatine monohydrate for at least 3 days followed by 3–5 g/d thereafter to maintain elevated stores. Ingesting smaller amounts of creatine monohydrate (e.g., 2–3 g/d) will increase muscle creatine stores over a 3–4 week period, however, the performance effects of this method of supplementation are less supported.
8. Creatine products are readily available as a dietary supplement and are regulated by the U.S. Food and Drug Administration (FDA). Specifically, in 1994, U.S. President Bill Clinton signed into law the Dietary Supplement Health and Education Act (DSHEA). DSHEA allows manufacturers/companies/brands to make structure-function claims; however, the law strictly prohibits disease claims for dietary supplements.
9. Creatine monohydrate has been reported to have a number of potentially beneficial uses in several clinical populations, and further research is warranted in these areas.
Even further more than the ISSN’s position stance is the fact that Tango includes Creatine Monohydrate, Creatine HCL, and Magnesium Creatine Chelate. Creatine monohydrate is the most basic and well research form of creatine on the market where has creatine HCL is a newer version of creatine that is water soluble and there by more easily absorbed into the bloodstream. Creatine HCL also has been noted to give fewer sides effects mainly due to the fact that its more potent and thus you need less (5 grams compared to only 1 gram.) Finally we have Magnesium Creatine Chelate which depends on magnesium for intramuscular absorption rather than water. Theres actually a very interesting bit of research on it from Ashmead et al on the synergists effects of magesnium and creatine on ergogenic performance in rats. They state “Supplements of either magnesium or creatine have been previously reported to improve ergogenic performance. This study compared ergogenic activity and recovery in rats by swimming them to exhaustion, resting them for 30 minutes, and then re-swimming them to exhaustion after previously receiving no creatine supplementation, creatine monohydrate (CM) alone, CM plus MgO, CM plus Mg amino acid chelate, or Mg creatine chelate supplements for 8 days. Daily doses of Mg and creatine were 5 mg and 100 mg, respectively, per kg body weight. The source of the Mg appeared to affect ergogenic performance. The Mg creatine chelate not only resulted in significantly (P < 0.01) greater swimming time to exhaustion, but it was the only Mg source that resulted in significant (P < 0.05) ergogenic recovery during the second swimming period. It was concluded that when Mg was chelated to CM in a 1:1 molar ratio, the resulting molecule allowed greater ergogenic activity than when the metabolites were supplied as admixtures with Mg coming from other sources” (2.)
If its not already abundantly clear, creatine in all its forms is extremely beneficial. But now we have these creatine blends on the market that seem to enhance an already effective product! Not to mention Tango has MORE than just creatine to aid in overall ATP production, hypertrophy support, and recovery. I feel these specific kinds of products are often overlooked as being just another creatine product but that couldn’t be further from the truth. I recommend you conduct your own research to learn more about the benefits of blending creatine products as there is more than enough sources out there.
Alex Kikel
MS, PES, CPT, Speed and Explosion Specialist Level II
Owner of www.theprepcoach.com
References
Increased power output from muscle carnosine was shown by one of the more popular studies from Baguet et al in rowing performance. Chronic oral β-alanine supplementation is shown to elevate muscle carnosine content and improve anaerobic exercise performance during some laboratory tests, mainly in the untrained. It remains to be determined whether carnosine loading can improve single competition-like events in elite athletes. The aims of the present study were to investigate if performance is related to the muscle carnosine content and if β-alanine supplementation improves performance in highly trained rowers. Eighteen Belgian elite rowers were supplemented for 7 wk with either placebo or β-alanine (5 g/day). Before and following supplementation, muscle carnosine content in soleus and gastrocnemius medialis was measured by proton magnetic resonance spectroscopy ((1)H-MRS) and the performance was evaluated in a 2,000-m ergometer test. At baseline, there was a strong positive correlation between 100-, 500-, 2,000-, and 6,000-m speed and muscle carnosine content. After β-alanine supplementation, the carnosine content increased by 45.3% in soleus and 28.2% in gastrocnemius. Following supplementation, the β-alanine group was 4.3 s faster than the placebo group, whereas before supplementation they were 0.3 s slower (P = 0.07). Muscle carnosine elevation was positively correlated to 2,000-m performance enhancement (P = 0.042 and r = 0.498). It can be concluded that the positive correlation between baseline muscle carnosine levels and rowing performance and the positive correlation between changes in muscle carnosine and performance improvement suggest that muscle carnosine is a new determinant of rowing performance (1.)
Hobson et al conducted a very important bit of literature on beta alanine supplementation and its direct effects on exercise performance in a meta analysis. They stated that “due to the well-defined role of β-alanine as a substrate of carnosine (a major contributor to H+ buffering during high-intensity exercise), β-alanine is fast becoming a popular ergogenic aid to sports performance. There have been several recent qualitative review articles published on the topic, and here we present a preliminary quantitative review of the literature through a meta-analysis. A comprehensive search of the literature was employed to identify all studies suitable for inclusion in the analysis; strict exclusion criteria were also applied. Fifteen published manuscripts were included in the analysis, which reported the results of 57 measures within 23 exercise tests, using 18 supplementation regimes and a total of 360 participants [174, β-alanine supplementation group (BA) and 186, placebo supplementation group (Pla)]. BA improved (P=0.002) the outcome of exercise measures to a greater extent than Pla [median effect size (IQR): BA 0.374 (0.140-0.747), Pla 0.108 (-0.019 to 0.487)]. Some of that effect might be explained by the improvement (P=0.013) in exercise capacity with BA compared to Pla; no improvement was seen for exercise performance (P=0.204). In line with the purported mechanisms for an ergogenic effect of β-alanine supplementation, exercise lasting 60-240 s was improved (P=0.001) in BA compared to Pla, as was exercise of >240 s (P=0.046). In contrast, there was no benefit of β-alanine on exercise lasting <60 s (P=0.312). The median effect of β-alanine supplementation is a 2.85% (-0.37 to 10.49%) improvement in the outcome of an exercise measure, when a median total of 179 g of β-alanine is supplemented” (2.)
Finally, we’ll conclude on its ability to reduce fatigue from the works of Hoffman et al. The purpose of this study was to examine the effect of 30 days of beta-alanine supplementation in collegiate football players on anaerobic performance measures. Subjects were randomly divided into a supplement (beta-alanine group [BA], 4.5 g x d(-1) of beta-alanine) or placebo (placebo group [P], 4.5 g x d(-1) of maltodextrin) group. Supplementation began 3 weeks before preseason football training camp and continued for an additional 9 days during camp. Performance measures included a 60-second Wingate anaerobic power test and 3 line drills (200-yd shuttle runs with a 2-minute rest between sprints) assessed on day 1 of training camp. Training logs recorded resistance training volumes, and subjects completed questionnaires on subjective feelings of soreness, fatigue, and practice intensity. No difference was seen in fatigue rate in the line drill, but a trend (P = .07) was observed for a lower fatigue rate for BA compared with P during the Wingate anaerobic power test. A significantly higher training volume was seen for BA in the bench press exercise, and a trend (P = .09) for a greater training volume was seen for all resistance exercise sessions. In addition, subjective feelings of fatigue were significantly lower for BA than P. In conclusion, despite a trend toward lower fatigue rates during 60 seconds of maximal exercise, 3 weeks of beta-alanine supplementation did not result in significant improvements in fatigue rates during high-intensity anaerobic exercise. However, higher training volumes and lower subjective feelings of fatigue in BA indicated that as duration of supplementation continued, the efficacy of beta-alanine supplementation in highly trained athletes became apparent (3.)
It is clear that beta alanine is a supplement that is beyond beneficial for any athletic endeavor! In these studies, we see a wide array of dosages from 2 grams all the way up to 5 grams. It has been concluded that 3.2 grams of beta alanine is the accepted clinical dosage. If your taking a pre workout that has LESS than that clinical amount then you’re pretty much wasting your money as you will not reap the full benefits. Luckily, supplements like Total War from RedCon1 provide the full 3.2 gram clinical dosage of beta alanine along with other great ergogenic aids like citrulline malate, agmatine sulfate, and a number of others ALL having the correct clinical dosage.
Alex Kikel
MS, PES, CPT, Speed and Explosion Specialist Level II
Owner of www.theprepcoach.com
References
If you have but just one essential oil in your possession, it should be Tea Tree oil. Tea Tree oil is one of the most popular and effective essential oils for aromatherapy use. It is widely known to boost the immune system and fight infections. Extraction and Application: Tea Tree stems from the Cypress-like Melaleuca alternifolia tree. It is extracted from the trees leaves and steam distilled. Tea Tree oil can be inhaled (via humidifier or steam inhalation) and/or applied to the skin various different ways. Blend Tea Tree oil with a lotion, oil or cream to massage it into the skin. Add a few drops into your bathwater or apply it directly to your skin (using precaution, of course). Tea Tree oil is also found in shampoos, lotions and mouthwash because its healing properties are so powerful. Aromatherapy Uses: Tea Trees healing properties are abundant. Not only is it a natural immune booster, but it also fights all three kinds of infection. It works to heal skin conditions, burns and cuts, and also works as an insecticide. In addition, it helps to soothe and treat cold sores, respiratory conditions, muscle aches, the flu, Athletes foot and dandruff. Its uses are vast and its healing power is quick. Caution: Tea Tree oil is not toxic, but avoid using it internally or around the eyes and nose. It is also not recommended for serious cuts.
Ylang-Ylang is recognizable because of its strong fragrance. Its sweet aroma is excellent for reducing stress and as an aphrodisiac. Extraction and Application: Ylang-Ylang is extracted from the flowers of a tropical tree and steam-distilled. Much like other essential oils, Ylang-Ylang can be used in a vaporizer or blended with other lotions for massage purposes. Add some drops into a bath, especially if youre looking for a little romance. Aromatherapy Uses: While its calming properties are its most powerful, Ylang-Ylang oil is also used to soothe headaches, nausea, skin conditions, stimulate hair growth, reduce high blood pressure and fight intestinal problems. Caution: While it is a non-toxic oil, overuse can lead to headaches.
I would like to end this article series on aromatherapy with their various means of application as each individual oil does work better in some applications over others. The first method is taking a bath in the oil. Adding aromatherapy oils to your bath is an easy way to cash in on their health benefits. Simply add a few drops to the bathwater and blend it before submerging yourself. The aroma will trigger your olfactory sense, which will in turn enhance your circulation and help to bring about physical balance. The second way is using the oils during a massage. This is probably the most popular method of aromatherapy application. Blending drops of essential oil with carrier lotions (almond, cocoa butter, shea butter, etc.) can affect the body both psychologically and physiologically — depending on which essential oil you use. Peppermint is known to energize the senses whereas lavender is a known relaxing agent. The olfactory sense is triggered using essential oils during massage, and some oils are absorbed into the skin and ultimately the blood stream to produce healing effects. A third means of accpliceation (and my personal favorite) is using a diffuser to cause a steaming of the oils that creates somewhat of a vapor.
Since many essential oils are thought to alleviate sinus or respiratory issues, steam inhalation is a very popular application method. A rule of thumb for many essential oils is to add five drops to steaming water and inhale the aroma using a towel tent (place the towel around your head so the aroma doesn’t escape while you inhale it). There are numerous other means of application with these oils including using lotions and creams or even a compress with the oils added to. Overall I feel the best bang for my buck has been using the vaporizing or steaming method with a diffuser before bed overnight. I will set it up and allow it to run all night and it gives me a tremendous effect! Personally, lemon and lavender have given me the best results but that also is because I am using those for their specific purposes. In the end. aromatherapy in any method is very affordable and I encourage all of you to go out, try it for yourself, and see how you feel. Its a very cheap investment that has changed my life on a daily basis.
References