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
]]>Most of us have hectic schedules. Between work, the gym, and family, life can definitely take its toll on our energy. In this busy world we live in, it’s nice to enjoy a little extra pep-in-our-step. We have coffee and energy drinks, but coffee can get boring, and energy drinks are not exactly the best thing to put in our bodies when we account for the loads of sugar packed into one can. I previously mentioned people sipping on BCAAs throughout the day, and now they have an opportunity to reap the benefits of their anabolic concoction, and get a boost in energy! This can be achieved with Breach Ballistic. This product provides the same great aminos as its counterpart, Breach. Where they differ is in the added caffeine, theobromine, and choline bitartrate found in Breach Ballistic. I get it, you probably know what caffeine is, but did I mention there are two different forms of caffeine in this product? Yes, two. We have Caffeine Anhydrous, which is your typical, fast acting form of caffeine. This is dosed at 50mg, equivalent to about a half of a cup of coffee. The second form is Dicaffeine Malate. Also dosed at 50 mg, this version of caffeine tends to provide a “cleaner” and longer lasting boost of energy. Theobromine works similarly to caffeine. This ingredient increases energy levels and will heighten focus. Choline Bitartrate is phenomenal. While not a stimulant, this molecule will intensify your focus, which will undoubtedly help in day to day activities. It is safe say Ballistic Breach is great tool to stay anabolic and give you boost throughout the day, especially in the gym.
You may be wondering if this product is safe to take during your workout, specifically after drinking a pre-workout. The answer is two-fold. Yes you can, but use caution and asses your tolerance prior to doing so. Lessen the dose of either your pre or Breach Ballistic prior to drinking a full serving of both. There are many products out there that are already pushing the limits when it comes to the level of stimulants they contain, so it would be good practice to proceed carefully when using two products that contain such ingredients. Now, if you choose to drink a stim-free powder prior to working out, you will be absolutely fine drinking Breach Ballistic during your session. As mentioned earlier, the level of caffeine in Breach Ballistic would equate to around a cup of coffee. There is not a whole lot to worry about when it comes to being overly stimulated if you are taking just this product. Some people choose to mix both their pre and BCAAs and drink it all at once! In case you were curious, yes, this product is delicious, and comes in three excellent flavors. With choices like Blue Lemonade, Strawberry Kiwi, and Watermelon, you cannot go wrong. You have now learned about a product that tastes great and has exceptional ingredients. This leads to the all important question: “What’s the price?”
Go ahead and repeat after me: “I’ve been ripped off.” There is no denying we have all made purchases with supplements that we have come to regret. Dropping hard earned cash on supplements that do not work, taste horrible, and sometimes do not even have what is listed on the ingredients label is the worst! Fortunately, you will not have this problem with Breach Ballistic. Currently being sold for $25.00, this, in my book, is a steal. And yes, you do get a FULL 30 servings. A quality product for under $1.00 per serving is hard to come by. As you can see, Breach Ballistic is worth the investment. If this product has your attention, do not forget to save some for the original Breach.
Between Breach and Breach Ballistic, one product is not better than the other. Redcon1 wanted to give their customers variety and convenience. Now, instead of having to drink a cup of joe and a separate BCAA shake, we have the opportunity to take care of business with one simple scoop of Breach Ballistic. On the other hand, some people are very sensitive to stimulants. With a stim-free product like Breach, those people still have the opportunity to enjoy the anabolic benefits of BCAAs. It would be good practice to keep both on-hand for every occasion!
Breach Ballistic is the answer for those of us who find ourselves dragging throughout the day. This is not the go-ahead for you to abandon sleep and start chugging this product. It is imperative that we get an adequate amount of rest. Unfortunately, even getting 6-8 hours of sleep can still leave us tired. This is a result of the day-to-day stress we experience. Whether it comes from school, work, at home, or even physical stress from the gym, it definitely affects us all. That is the nice thing about Breach Ballistic; it can literally benefit everyone. You do not have to be a gym rat to consume amino acids; your body will still utilize them! And of course, that extra energy and focus will help get you through your strenuous day. And fitness junkies, we all love our BCAAs due to their recovery benefits. Now, we have a delicious opportunity to enjoy our aminos and get in the zone, mentally and physically, with Breach Ballistic. Lift on my friends!
]]>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
Creatine (a nitrogenous organic acid) is of course the base ingredient in such supplements. Its most important function in the human body is to enable the recycling of adenosine triphosphate (ATP) in muscle and brain tissue. ATP is a muscle cell’s primary source of energy, and is recycled by adenosine diphosphate (ADP) via the accumulation of a phosphate group molecule. Creatine has seen clinical use in treatment of individuals with muscular dystrophy, and has also been commonly utilized by the athletic community for decades. Roughly one half of the human body’s creatine is synthesized in the liver, with animal sources of protein (wild game, fish, lean red meat, etc.) providing the rest. The main benefits associated with a creatine-based preworkout are increased endurance and strength improvements. A dose of 5 grams per day is typically recommended for peak performance.
Another common ingredient is caffeine. Caffeine is a widely-used stimulant in products across the world, and has found a place in many workout supplements as well. 100-200 mg (or about the amount found in 1-2 cups of coffee) should be sufficient. The basis of caffeine’s use is its ability to block the action of the nucleoside adenosine on its receptor. This serves to block or delay the onset of drowsiness, which is typically prompted by adenosine. In practical terms, this means that its value in a preworkout is its propensity to discourage fatigue among athletes who choose to utilize it. Like all stimulants caffeine will somewhat depress the appetite, making it somewhat unhelpful for weightlifters engaging in a bulk phase.
L-arginine is an α-amino acid that, when used in preworkout, converts to nitric oxide upon metabolism. Products that contain this ingredient or are based on it are typically referred to as “vasoactive.” Nitric oxide serves to promote capillary and pulmonary dilation, allowing for faster and more efficient transport of oxygen to muscular tissues being used during training. This increased oxygen flow will result in better muscle contractions and higher production of ATP (created via certain enzymes through a process known as oxidative phosphorylation). Three grams is considered an effective dose. While it also serves other purposes and functions, its use among bodybuilders and similar athletes is by far its best documented.
The presence of a ph buffer such as taurine is also common. During a workout, skeletal muscles function at their best when the blood flowing to them is within a certain alkalytic ph range. A mitochondrial ph gradient exists across the inner membrane of cells, a fact that was demonstrated and proven in the 1960’s and 1970’s. Taurine’s role in the maintenance of this buffer is to stabilize it, keeping it safely within a ph range of 7.5-8.5. If a cell’s buffering capabilities are too low the gradient can potentially shift, ultimately disrupting ATP production in that cell. Simply put, taurine’s role (and that of other ph regulating substances) is to enable cells to produce ATP for energy. Taurine dosing is typically done at around one gram.
The amino acid tyrosine can also be found in many preworkouts. Its most common physiological role is to enable signal transduction in the brain. To this end it serves as a precursor to the organic chemical norepinephrine, which stimulates metabolism. Norepinephrine reserves are depleted as a result of prolonged intense training. 1-2 grams of tyrosine is sufficient to raise norepinephrine levels and enhance brain function.
At the end of the day it is the consumer’s responsibility to carefully analyze and select supplements that will best serve their personal needs. Many seek to enhance their endurance, strength, focus, and intensity at the gym. For these individuals a preworkout substance may hold great potential benefits. Having such a substance in your supplemental arsenal makes your goals more achievable, and allows your ambitions to rise higher. A good basic understanding of common supplement ingredients will greatly benefit such a person, helping them to select the product best suited for their interests and allowing them to pursue their goals with much more confidence.
Written by Trent Wozniak
]]>On the new video out today from Redcon1, IFBB Pro Dallas McCarver takes us through his day. Before most people are even awake, Dallas headed his chiropractor to get adjusted by Dr. Nick Ruggiero. Dallas has had a little bit of shoulder impingement and is finding that Active Release Therapy (ART) to be helping quite a bit. Then Dallas heads over to the Stretch Zone in Boca Raton, Florida to get further loosened up. Watch as he gets twisted and pulled into submission. Then he heads back home for a Meal #1 and then onto chest training at Busy Body Fitness Center. Watch the 335lb freak jump out at your screen in each scene, you won’t want to miss it.
]]>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
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
In this instructional video, Redcon1 Head Trainer Joe Bennett teaches us the differences in using overhand vs. underhand grip on a barbell row. Both variations are useful, but as Joe explains they really need to be treated as two separate exercises. Overhand barbell rows tend to naturally bow a persons elbows out and make for more muscle activation in the upper back, rhomboids, and traps. Underhand rows work more of the lats. The goal for every person is to have the elbows tucked near the body and pulled back. You do not want the elbows to flare out if possible. With a barbell laying on a fixed plane of 180 degrees it makes wrist flexibility an important aspect when choosing which grip variation to use. If you lack wrist flexibility it will lead to the elbows flaring, which can then lead to a greater risk of injury in the elbow and shoulder. Regardless of the grip you use, it is important to lock the hips in place to keep the attention off of the spinal erectors.
]]>Sulforaphane’s ability to do everything we just discussed should make you want to start eating your broccoli as well as possibly supplementing with a good sulforaphane product (which is very few and fair between.) In terms of an applicable dosage, it seems that right around the 30mg per day mark is proven in literature to be beneficial (with some even dosing it up to double based on their body weight being higher.) Sulforaphane’s benefits are endless and is a must have health AND ergogenic aid supplement for any serious competitor (or at least it is in my eyes.)
References