one of the biggest difficulties bodybuilders face on a daily basis is the content of their diet. Most often, the term 'diet' is typically misunderstood as the lack of food a person intakes in a day. However, bodybuilders know better.To give credit where credit is due, bodybuilders must be credited with developing thesupplements that exist not only on this website, but in any store which carries the most basic protein powder to the esoteric supplements.Bodybuilding gave birth to a non-existent niche in the food industry, to one of the most lucrative industries in the past decade with no end in sight. As wonderful as it is to go to a store and buy a supplement which will help you achieve your goals, there still is a market that is essential and a worthwhile endeavor for bodybuilders to explore.
Organic foods are perhaps the least of the explored venues to attain good health. By definition, organic foods are those foods which are grown without the use of pesticides - however, this is not always the case.Many national chains claim to carry "organic" foods by simply not using the typical pesticides, yet the national chain uses foods which have been genetically manipulated so as not to need the pesticide. However, this process diminishes the qualitative value of the food. But before I proceed with descriptions of organic foods, let me elaborate the importance of using organic foods.
Advantages Of Organic Foods
Organic foods, such as an organic tomato, have a qualitative value which a commercial tomato could not match. The organically-grown tomato has not had any pesticides used to keep its natural enemies away from them. Typically, organic farmers use a natural pesticide that is safe and does not diminish the quality of the tomato.However, a commercially-grown tomato has lost a great deal of its nutrition because of the pesticides used to keep it safe from its natural enemies.Another reason to eat an organic tomato (or any organic foods for that matter) is that organic food is picked when it is ripe versus the commercial tomato. This may seem like a small issue, but it is perhaps the most important issue which makes organic food a most invaluable tool for bodybuilders.Since organic food is picked when it is ripe, the food has had the ability to absorb all the trace vitamins and minerals which is sadly lacking in commercial foods. Commercial foods are picked when the vegetables are still green and do not have the opportunity to absorb all the trace vitamins and minerals which the soil offers.In essence, all the consumer is getting from the commercial grown food is filler with very little amounts of vitamins and minerals. In contrast, the organic tomato has an enormous amount of nutrition and a taste which the commercially grown tomato will not match.Since the organic tomato has more nutritional value than the commercial tomato, the bodybuilder can benefit from consuming organic food by the body receiving all the vitamins and minerals that the body needs from exertion from strenuous exercise such as weight training.Since the body is receiving all the vitamins and minerals it needs, the recovery time is faster, thus an improved physique in a shorter period of time. This may prompt the question: What about taking a vitamin/mineral supplement? Is that sufficient?Unfortunately no, because a vitamin/mineral supplement has the macro vitamins and minerals, but not the trace vitamins and minerals (generally speaking). This is the beauty of eating organic foods. With organic foods being the cornerstone of your diet, taking a multivitamin is unnecessary.Another benefit of eating organic food is that the body is getting all of the quality of the nutrition without having to eat huge amounts of food, which commercial foods could not match. For example, an organic tomato has the nutritional equivalent of four commercial tomatoes, thus the less amount of food a person has to consume to get all the necessary nutrition.It has been rumored in the organic "underground" that the cause of many of today'smaladies are because of the quality of food keeps diminishing yet the quantity keeps increasing.The increase in quantity of food is increased because of genetically-engineered food, which on the surface may seem like a good idea, but in reality, we are curing a headache by cutting off the head. However, this is a topic for future reading.
Tuesday, October 5, 2010
Tuesday, September 28, 2010
Chromium
1. What is it and where does it come from?
Chromium Picolinate is thought to be the best source of chromium. Chromium is a trace mineral that is essential to the body's production of insulin.
Insulin is a hormone that stabilizes the body's blood sugar level. Brewer's yeast is considered the best source of chromium; however, foods such as corn-on-the-cob, buckwheat, apples, beets, tomatoes, wheat germ and bran, and sweet potatoes are excellent sources as well. Bodybuilding.com provides high quality chromium supplement.
2. What does it do and what scientific studies give evidence to support this?
Research shows that chromium is an essential part of our diet. Chromium picolinate can have many beneficial results when supplemented. It enhances insulin's effect in the body, improving the uptake of glucose, thereby causing better blood circulation and maintenance of blood sugar level. Gaining energy, burning fat, and building muscle with greater ease are attributed to chromium, to name a few. It assists the body in losing weight by helping it to build muscle to replace fat. Lowering body fat and increasing lean body mass are just a few of the positive properties that chromium picolinate exhibits on the body. Whoa, that is powerful!
Learn more about the benefits of Chromium Picolinate on Clayton South's Health Facts.
3. Who needs it and what are some symptoms of deficiency?
Specific people have been shown to dramatically gain from ingesting chromium picolinate. Research indicates that the majority of people in the United States are chromium deficient. Most people could use chromium in their diets. As chromium levels decrease with age and deficiencies occur with people who do not eat a good balanced diet, chromium picolinate supplementation can be very beneficial. Because processed foods have much of the chromium removed, increasing ones chromium content is recommended to sustain proper glucose levels and gain energy. Anyone who likes to live with energy, burn fat, and increase strength and muscle mass would also do well to supplement with chromium...bodybuilders, that's you!
4. How much should be taken? Are there any side effects?
Research and most literature suggest supplementation of between 50 and 300 mcg to compliment a 2,000-calorie diet is adequate. When taken in such doses, chromium picolinate has not been shown to cause toxicity in humans.
Chromium Picolinate is thought to be the best source of chromium. Chromium is a trace mineral that is essential to the body's production of insulin.
Insulin is a hormone that stabilizes the body's blood sugar level. Brewer's yeast is considered the best source of chromium; however, foods such as corn-on-the-cob, buckwheat, apples, beets, tomatoes, wheat germ and bran, and sweet potatoes are excellent sources as well. Bodybuilding.com provides high quality chromium supplement.
2. What does it do and what scientific studies give evidence to support this?
Research shows that chromium is an essential part of our diet. Chromium picolinate can have many beneficial results when supplemented. It enhances insulin's effect in the body, improving the uptake of glucose, thereby causing better blood circulation and maintenance of blood sugar level. Gaining energy, burning fat, and building muscle with greater ease are attributed to chromium, to name a few. It assists the body in losing weight by helping it to build muscle to replace fat. Lowering body fat and increasing lean body mass are just a few of the positive properties that chromium picolinate exhibits on the body. Whoa, that is powerful!
Learn more about the benefits of Chromium Picolinate on Clayton South's Health Facts.
3. Who needs it and what are some symptoms of deficiency?
Specific people have been shown to dramatically gain from ingesting chromium picolinate. Research indicates that the majority of people in the United States are chromium deficient. Most people could use chromium in their diets. As chromium levels decrease with age and deficiencies occur with people who do not eat a good balanced diet, chromium picolinate supplementation can be very beneficial. Because processed foods have much of the chromium removed, increasing ones chromium content is recommended to sustain proper glucose levels and gain energy. Anyone who likes to live with energy, burn fat, and increase strength and muscle mass would also do well to supplement with chromium...bodybuilders, that's you!
4. How much should be taken? Are there any side effects?
Research and most literature suggest supplementation of between 50 and 300 mcg to compliment a 2,000-calorie diet is adequate. When taken in such doses, chromium picolinate has not been shown to cause toxicity in humans.
Thursday, September 9, 2010
Back Development
Back development is a key ingredient in the physique of a bodybuilder. One's back is what makes their upper body look enormous and their waist look tiny. The difficult part is finding a program that will develop your back in all areas. This article will discuss my ideas pertaining to building the back in terms of width, thickness, and form.
ANATOMY
The back is a complicated and multi-layered part of your physique. The outer, or visible part of your back consists of the upper, middle and lower trapezius, posterior deltoid, teres major and minor, and the external abdominal oblique. The deeper layers consist of the rhomboids and the erector spinae. This is of course not an all-inclusive list but is sufficient for the purpose of this article.
BACK WIDTH
The width of your back is determined but the size of the latissimus dorsi and the teres major. These are the muscles that are most prominent in the rear lat spread pose. But keep in mind that your lats are displayed with front poses like the front double biceps pose, front lat spread, and abdominals and thighs pose.The exercises that most effectively target these muscles are lat pull downs with a wide overhanded grip. This will hit the upper portion of the lats as well as the teres. You can modify this exercise by using a narrow underhand grip. To hit the lower portion of your lats I suggest doing bent-over bar rows with an underhanded grip. Just make sure you are at approximately a 30 angle from being completely upright. The final exercise I would suggest for this portion of your back would be pullovers either with cables or with a dumbbell.
BACK THICKNESS
Back thickness mostly depends on the size of your erector spinae, middle,lower, and upper trapezius, and posterior deltoid. The posterior deltoid really adds to back thickness front a side position because it makes your overall physique look thicker. Developing this part of your back is perhaps the easiest as far as number of exercises but also the most difficult due to amount of weight needed to stimulate the muscles. Some exercise suggestions for back thickness would be deadlifts, seated cable rows, t-bar rows, hyperextensions, and reverse flyes. For these exercises you really need to focus on high poundage repetitions using compound movements. Compound movements are those which involve numerous muscles in order to balance and support the body during the movement. These exercises also happen to have the highest potential for injury secondary to large muscle groups moving large amounts of weight. Be sure to warm up properly and use perfect form for the deadlifts or you will pay for it in the morning.
EXERCISE FORM
I tend to be a little more lenient when it comes to form on back exercises (with the exception of deadlifts). This is due to the fact that for each exercise you perform you are using more than one group of muscles. The primary muscles are assisted by additional muscles which serve to stabilize your body to properly perform the exercise. These additional muscles are called secondary or stabilizer muscles.
For example, during seated cable rows you are using middle traps, rhomboids, paraspinals, posterior deltoids, and lats. So in order to get the best bang for your buck cheat a little. When I say cheat I am referring to leaning forward approximately 45 before pulling the weight. To finish the movement bring the handle right to your belly button and bring your chest up. This will really help to involve all the groups of muscles.The idea behind this practice is to recruit as many muscles as possible during one movement. It is very difficult to isolate one muscle during most back movements due to the secondary stabilizer muscles.
ANATOMY
The back is a complicated and multi-layered part of your physique. The outer, or visible part of your back consists of the upper, middle and lower trapezius, posterior deltoid, teres major and minor, and the external abdominal oblique. The deeper layers consist of the rhomboids and the erector spinae. This is of course not an all-inclusive list but is sufficient for the purpose of this article.
BACK WIDTH
The width of your back is determined but the size of the latissimus dorsi and the teres major. These are the muscles that are most prominent in the rear lat spread pose. But keep in mind that your lats are displayed with front poses like the front double biceps pose, front lat spread, and abdominals and thighs pose.The exercises that most effectively target these muscles are lat pull downs with a wide overhanded grip. This will hit the upper portion of the lats as well as the teres. You can modify this exercise by using a narrow underhand grip. To hit the lower portion of your lats I suggest doing bent-over bar rows with an underhanded grip. Just make sure you are at approximately a 30 angle from being completely upright. The final exercise I would suggest for this portion of your back would be pullovers either with cables or with a dumbbell.
BACK THICKNESS
Back thickness mostly depends on the size of your erector spinae, middle,lower, and upper trapezius, and posterior deltoid. The posterior deltoid really adds to back thickness front a side position because it makes your overall physique look thicker. Developing this part of your back is perhaps the easiest as far as number of exercises but also the most difficult due to amount of weight needed to stimulate the muscles. Some exercise suggestions for back thickness would be deadlifts, seated cable rows, t-bar rows, hyperextensions, and reverse flyes. For these exercises you really need to focus on high poundage repetitions using compound movements. Compound movements are those which involve numerous muscles in order to balance and support the body during the movement. These exercises also happen to have the highest potential for injury secondary to large muscle groups moving large amounts of weight. Be sure to warm up properly and use perfect form for the deadlifts or you will pay for it in the morning.
EXERCISE FORM
I tend to be a little more lenient when it comes to form on back exercises (with the exception of deadlifts). This is due to the fact that for each exercise you perform you are using more than one group of muscles. The primary muscles are assisted by additional muscles which serve to stabilize your body to properly perform the exercise. These additional muscles are called secondary or stabilizer muscles.
For example, during seated cable rows you are using middle traps, rhomboids, paraspinals, posterior deltoids, and lats. So in order to get the best bang for your buck cheat a little. When I say cheat I am referring to leaning forward approximately 45 before pulling the weight. To finish the movement bring the handle right to your belly button and bring your chest up. This will really help to involve all the groups of muscles.The idea behind this practice is to recruit as many muscles as possible during one movement. It is very difficult to isolate one muscle during most back movements due to the secondary stabilizer muscles.
Monday, August 23, 2010
Amino Acids
The deluge of dietary supplements on the market today provides countless avenues for the fitness enthusiast to achieve their goals. Rather than drawing into a fitness lifestyle through proper nutrition, exercise, and rest, many will turn to dietary supplements as a panacea for all their fitness dreams. With all of the misinformation and empty promises that accompany many products, trying to keep afloat on all of the new breakthroughs can be overwhelming. Protein powders are the original bodybuilding supplement and continue to be a staple in the bodybuilders diet. Unfortunately, many fitness enthusiasts and bodybuilders' love and devotion to protein far surpass their knowledge of how protein works in the body. Why do so many fitness enthusiasts have such a limited understanding of protein and amino acids? We hope that the information in this article will serve as a beacon among the sea of misinformation about protein and amino acids. The ultimate value of a food protein or a protein supplement is in its amino acid composition. Amino acids are the building blocks of protein, and muscle tissue. Many physiological processes relating to bodybuilding from energy, recovery, muscle hypertrophy, fat loss, and strength gains are linked to amino acids. The twenty-three amino acids are the molecular building blocks of protein. The amino acids can be divided into two groups: essential amino acids and non-essential amino acids. The nine essential amino acids are so designated because they must be supplied by the foods we eat. The twelve non-essential amino acids are so designated based on the body ability to synthesize them from other amino acids.
The Different Amino Acids
Essential Amino Acids Nonessential Amino Acids
Histidine Alanine
Isoleucine Arginine
Leucine Aspartic Acid
Lysine Cysteine
Methionine Cystine
Phenylalanine Glutamic Acid
Tryptophan Glutamine
Valine Glycine
Threonine Proline
Serine
Tyrosine
How The Body Handles Protein
The fate of an amino acid after it is transported to the liver is highly dependent on the body needs for that moment. Some amino acids enter the blood stream, where they join amino acids that have been liberated during the constant breakdown and synthesis of body tissue. Other amino acids are used by the liver to manufacture many of the specialized proteins such as liver enzymes, lipoproteins, and the blood protein (albumin). As these amino acids circulate throughout the body, each cell directed by its own DNA blue print, draws from the common pool of available amino acids to synthesize all the numerous proteins required for its functions. In order for protein synthesis to occur, an adequate supply of both essential and non-essential amino acids is vital. If one of the essential amino acids is missing then synthesis is halted. These partially assembled proteins are disassembled and the amino acids returned to the blood. Any amino acids that are not used within a short time can not be stored for future use. They are delivered back to the liver and stripped of their nitrogen. Which is then incorporated into urea and excreted by the kidneys. The remaining protein skeleton will be converted to glucose and burned as energy or converted to fat or glycogen for storage. Although protein synthesis is very important, the body number one priority is to obtain sufficient energy to carry on vital functions such as circulation, respiration and digestion. Therefore, in the absence of adequate dietary carbohydrates and fat calories, the body will break down not only dietary protein but protein in the blood, liver, pancreas, muscles, and other tissues in order to maintain vital organs and functions.
Applications To Bodybuilding
As we have already discussed, the fate of an amino acid after it is transported to the liver is highly dependent upon the body needs at that moment. Immediately after exercise, when the muscle is receptive to nutrients and the blood flow to the exercise muscles remain high; a window of opportunity exists to aid muscular growth and recovery. Unfortunately, a high protein meal will not put significant levels of amino acids into your blood stream until a couple of hours after you eat it, especially if blood flow to the gastrointestinal tract has been diminished by a hard training sessions. The most reliable way to deliver specific amino acids is to administer the particular amino acids themselves through free form amino acids. The value of free form amino acids is first and foremost is that they do not require digestion. They are free of chemical bonds to other molecules and so move quickly through the stomach and into the small intestine, where they are rapidly absorbed into the bloodstream within fifteen minutes. This quick absorption helps prevent muscle catabolism. Without sufficient energy, the human body as discussed above, has the innate ability to break down muscle tissue for use as an energy source during heavy exercise. This process is known as gluconeogenesis, which is the production of glucose from non-carbohydrate sources. The part of the reaction that pertains to our discussion is known as the glucose alanine cycle. During this cycle, BCAAs (three of the essential amino acids: leucine, isoleucine, and valine) are stripped from the muscle tissue and parts of them are converted to the amino acid alanine, which is transported to the liver and converted to glucose. Branched-chained amino acids are metabolized directly in the muscle and can be converted into energy to prevent muscle catabolism. If you supplement with BCAAs the body does not have to break down muscle tissue to derive extra energy. A study conducted at the School of Human Biology, University of Guelph, Ontario, Canada, confirmed that the use of BCAAs (up to 4 grams) during and after exercise could result in a significant reduction of muscle breakdown during exercise. Amino acids are truly the building blocks of muscle tissue and protein. We hope that the article clarifies the importance of amino acid supplementation to your diet as well as reinforce amino acids many physiological contributions to bodybuilding.
The Different Amino Acids
Essential Amino Acids Nonessential Amino Acids
Histidine Alanine
Isoleucine Arginine
Leucine Aspartic Acid
Lysine Cysteine
Methionine Cystine
Phenylalanine Glutamic Acid
Tryptophan Glutamine
Valine Glycine
Threonine Proline
Serine
Tyrosine
How The Body Handles Protein
The fate of an amino acid after it is transported to the liver is highly dependent on the body needs for that moment. Some amino acids enter the blood stream, where they join amino acids that have been liberated during the constant breakdown and synthesis of body tissue. Other amino acids are used by the liver to manufacture many of the specialized proteins such as liver enzymes, lipoproteins, and the blood protein (albumin). As these amino acids circulate throughout the body, each cell directed by its own DNA blue print, draws from the common pool of available amino acids to synthesize all the numerous proteins required for its functions. In order for protein synthesis to occur, an adequate supply of both essential and non-essential amino acids is vital. If one of the essential amino acids is missing then synthesis is halted. These partially assembled proteins are disassembled and the amino acids returned to the blood. Any amino acids that are not used within a short time can not be stored for future use. They are delivered back to the liver and stripped of their nitrogen. Which is then incorporated into urea and excreted by the kidneys. The remaining protein skeleton will be converted to glucose and burned as energy or converted to fat or glycogen for storage. Although protein synthesis is very important, the body number one priority is to obtain sufficient energy to carry on vital functions such as circulation, respiration and digestion. Therefore, in the absence of adequate dietary carbohydrates and fat calories, the body will break down not only dietary protein but protein in the blood, liver, pancreas, muscles, and other tissues in order to maintain vital organs and functions.
Applications To Bodybuilding
As we have already discussed, the fate of an amino acid after it is transported to the liver is highly dependent upon the body needs at that moment. Immediately after exercise, when the muscle is receptive to nutrients and the blood flow to the exercise muscles remain high; a window of opportunity exists to aid muscular growth and recovery. Unfortunately, a high protein meal will not put significant levels of amino acids into your blood stream until a couple of hours after you eat it, especially if blood flow to the gastrointestinal tract has been diminished by a hard training sessions. The most reliable way to deliver specific amino acids is to administer the particular amino acids themselves through free form amino acids. The value of free form amino acids is first and foremost is that they do not require digestion. They are free of chemical bonds to other molecules and so move quickly through the stomach and into the small intestine, where they are rapidly absorbed into the bloodstream within fifteen minutes. This quick absorption helps prevent muscle catabolism. Without sufficient energy, the human body as discussed above, has the innate ability to break down muscle tissue for use as an energy source during heavy exercise. This process is known as gluconeogenesis, which is the production of glucose from non-carbohydrate sources. The part of the reaction that pertains to our discussion is known as the glucose alanine cycle. During this cycle, BCAAs (three of the essential amino acids: leucine, isoleucine, and valine) are stripped from the muscle tissue and parts of them are converted to the amino acid alanine, which is transported to the liver and converted to glucose. Branched-chained amino acids are metabolized directly in the muscle and can be converted into energy to prevent muscle catabolism. If you supplement with BCAAs the body does not have to break down muscle tissue to derive extra energy. A study conducted at the School of Human Biology, University of Guelph, Ontario, Canada, confirmed that the use of BCAAs (up to 4 grams) during and after exercise could result in a significant reduction of muscle breakdown during exercise. Amino acids are truly the building blocks of muscle tissue and protein. We hope that the article clarifies the importance of amino acid supplementation to your diet as well as reinforce amino acids many physiological contributions to bodybuilding.
Friday, August 20, 2010
Shoulders Pain
Shoulders receive the lion's share of work in the gym. Nearly all upper body routines involve the shoulder to some extent, if only to be held fixed and motionless for the specific movement. Even during leg work, the shoulders are involved with the stacking and unstacking of plates for all the leg routines. Shoulder pain can greatly hamper any training routine and tends to require long periods of time for complete recuperation. Severe injuries can prematurely terminate the careers of professional athletes such as baseball pitchers with rotator cuff problems. For the non-professional athlete, even minor shoulder pain can lead to disturbed sleeping patterns from the inability to find a comfortable position at night. Part I of this two part series will examine shoulder anatomy in sufficient detail to highlight the basis for skeletal variations that can predispose certain individuals to persistent shoulder problems. Part II will go on to present routines for strengthening lesser known shoulder muscles and lifting variations to minimize further trauma. Bear in mind that severe pain, extreme muscle weakness, or inability to perform certain movements may indicate a condition requiring medical attention. Advice presented here should not serve in place of a thorough medical evaluation since certain conditions may require specialized medical intervention or even surgery. Due to its extremely wide range of mobility, the shoulder is one of the most complex joints in the human body. Because of its unusual bone structure and large number of muscle attachments, shoulder pain can be a daunting challenge to most physicians who typically recommend merely rest and anti-inflammatory medications for weeks to months as therapy which may or may not solve the problem. In addition, chronic degenerative changes that accumulate from repeated trauma will likely increase the frequency of shoulder problems for most individuals as they age and continue lifting. While any single article can hardly be exhaustive on the subject of shoulder issues (whole books 16,17 have been devoted to the subject), this discussion will focus on one of the more common problems that results from a combination of unlucky anatomy, undesirable lifting technique, and insufficient attention to auxiliary musculature. The shoulder is the anatomical structure that links the arm with the torso. A wide array of muscles of particular interest to bodybuilders traverse the shoulder including: pecs, lats, delts, and even the biceps. Given that the lats and delts contribute to a wide upper body desirable by bodybuilders, much attention is focused on these muscle groups and considerable stress is applied to the shoulder. Pain and discomfort can dramatically compromise nearly any weightlifting routine. The shoulder as a joint is classically described as a ball and socket (similar in design to the hip joint)1. The ball portion is derived from the end of the upper arm bone, the humerus, and resembles a ball stuck on the end of a long shaft, and is referred to as the humeral head. The socket side is formed from one corner of a roughly triangular flat bone called the shoulder blade (the scapula), that rests over the rib cage, high on the back and extends over the rib cage to the front of the body. The triangular form of the scapula has one side close to the midline of the back with the lower corner angling up towards the shoulder. The third side of the triangle runs parallel to the shoulders across the top. The shoulder blade is thicker in its upper portion than the lower portion, so that the very top of the shoulder blade has a surface (rather than just as edge as with the other two sides of the triangle) with two edges (one towards the body and one away). The top edge pointing away from the body is called the spine and the surface of the top of the shoulder blade is slightly depressed and called the supraspinous fossa (fossa is the technical term for a depression). Moving along the spine towards the shoulder, a bony extension, called the acromion, juts out and arches over the top of the scapula just above the humeral head and can be felt as the bony top of the shoulder. The acromion arches over the top of the scapula from back to front and connects to the collarbone (clavicle) to complete the shoulder girdle. Arising off the top edge opposite the spine, also at the shoulder, across from where the acromion begins and pointing forward over the chest, is a small bony knob called the coracoid process. The short head of the biceps muscles attaches to this piece of bone as well as a small muscle called coracobrachialis and the pectoralis minor muscle (underneath pectoralis major, the main 'pecs'). In addition, a tough ligament connects the coracoid process with the acromion. The socket portion of the scapula that contacts the humerus is called the 'glenoid fossa,' but rather than looking like a true socket, the glenoid fossa is more open with the appearance of a saucer or rather like a golf tee with the humeral head as the golf ball. The reason for the openness is to permit a large range of motion in the joint. The downside to this large range of motion is the propensity of the shoulder to dislocate. A dislocation occurs when the humeral head moves beyond the confines of the glenoid fossa and slips over the lip of the saucer (your golf ball falls off the tee). When any muscle acts across a joint, opposing muscles are contracted as well to stabilize the joint. Imbalances in strength between opposing muscles can potentially lead to injuries. With the shoulder, the anatomy is not as simple as a one dimensional joint (such as the elbow). Movement of the shoulder requires many different muscles to create the movement as well as other muscles to stabilize the shoulder joint. In addition, since the shoulder blade is only attached (by other bones) to the upper arm and collar bone at one end, the blade portion must be held fixed by additional muscles. For example, serratus anterior (best seen in a well muscled, lean individual) is a small group of muscles that arises from the rib cage in front just below the pecs with the muscle bellies extending up and around to the back and disappearing underneath the lats. Serratus anterior attaches to the scapula along the edge closest to the middle of the back. Serratus's job is to prevent the shoulder blade from winging during shoulder movements; in other words, serratus pins the scapula to the back and so serves to stabilize the joint during movements. As discussed above, the shoulder joint has an extremely wide range of motion. A key structure supporting the shoulder joint is the rotator cuff. The rotator cuff is concerned with two major functions, rotating the shoulder and cuffing the joint 5,34. Rotation may not appear as an obvious movement with regard to the shoulder. To visualize shoulder rotation, place your arm at your side and bend the elbow to 90o, as if to shake hands, but maintain the upper arm against your side and keep you palm in (thumb up). Keeping your upper arm against your side, bring your forearm and hand across your body to rest your palm on your stomach. That movement is internal shoulder rotation (the upper arm bone, the humerus, is rotating relative to the shoulder; internal is used to denote a movement towards the midline of the body). A more extreme form of internal rotation is to place the back of your hand on the small of your back, again with your elbow bent at 90o. Now keeping your elbow bent, lift your hand away from your body. One muscle of the rotator cuff, subscapularis arises from the underneath side of the shoulder blade (the side against the rib cage) and attaches to the humerus in such a way as to produce rotation of the humerus when contracted. If the lifting of your hand away from your back produces extreme pain or is simply impossible to perform, injury to this muscle (or a tear in its tendon) may be the source. This problem requires medical attention. The opposite motion to internal rotation is external rotation (rotating your forearm away from your stomach with your upper arm against your side) and is produced by contracting two other muscles of the rotator cuff group, infraspinatus and teres minor. These muscles also arise from the shoulder blade, but on the outer side, and also attach to the humerus. These three muscles are responsible for shoulder rotation, but the rotator cuff complex has four muscles and this is where the cuff component is involved. The fourth muscle is called supraspinatus and arises over the top of the shoulder blade (in the supraspinous fossa) and crosses the shoulder joint traveling underneath the acromion and attaching to the humerus just below the humeral head. Altogether, these four muscles (the three true rotators and supraspinatus) are the innermost set of muscles surrounding the shoulder joint and form a cuff around the joint. Bearing in mind the shallow nature of the glenoid fossa and the propensity for the humeral head to dislocate, the contraction of all four muscles forms a tight wall around the lip of the socket to help hold the humeral head in position (centered in the glenoid fossa) 5. During almost any shoulder movement, these muscles are contracting to stabilize the joint throughout the movement by maintaining the humeral head centered in the glenoid fossa 34. When you throw an object, the entire movement is designed to throw your arm away from your body. The object is thrown because you release your grip on it. Your arm and shoulder joint stay in place because the rotator cuff is holding the upper arm bone in place. This is why rotator cuff injuries are so devastating to baseball pitchers; a strong, intact rotator cuff is needed to allow for high velocity pitches without injuring the shoulder joint. Weakness or worse, injury to the rotator cuff can place undue stress on the shoulder joint during heavy lifting routines (because the humeral head does not stay centered in the glenoid fossa). Strengthening the rotator cuff muscles, particularly the three involved with rotation is straightforward and basically involves movements as described above for internal and external rotation, but with light weights while lying on your side. The remaining muscle, the supraspinatus, is less straightforward and unfortunately, much advice over the years has served to compound problems 30, especially for those who are anatomically predisposed to have problems in the first place.
Thursday, August 12, 2010
Fish Oil
Obesity is of increasing concern in health issues in the world, surpassed only by cancer and heart disease. Dietary fat is often implicated as the primary root cause of the prevalence of obesity in developed countries. However, research continues to mount that support all fat is not evil. While high intakes of saturated fat and cholesterol are highly correlated with obesity, insulin resistance and heart disease, other fats are gaining respect as actually attenuating these factors. The most favorable fat in recent research is fish oil.
What Are The Benefits?
The benefits of a diet comprised mostly of polyunsaturated fats are well documented. The essential fatty acids omega-3, 6, and 9 must be obtained from food sources. These fatty acids are the precursors for several classes of hormones and comprise most of our cell membranes. Studies are now suggesting that the omega-3 fatty acids are our friends in a number of ways. Since our modern diet typically is high in omega-6 fatty acids and low in omega-3 acids, it may prudent to increase our consumption of foods that contain a higher amount of omega-3 fatty acids. The richest source of omega-3 fatty acids is fish oil from cold water fish.
Omega-3 fatty acids improve insulin action and glucose metabolism in fat and muscle cells. The fatty acids in the phospholipid layer of cell membranes determine the physiochemical properties of the membranes. This in turn influences the cellular functions, especially hormone responsiveness. Increasing the membrane content of polyunsaturated fatty acids increases membrane fluidity and the binding of many hormones to their respective receptors, thereby increasing their action.
They also decrease plasma triglyceride levels. This is hypothesized and supported by studies to play a role in increasing insulin action. It involves fuel switching due to increased utilization of glucose. It is also thought that fish oil supplementation reduces insulin secretion.
Another important aspect is that a diet derived mostly of it fatty acids from fish oils (high 0-3:0-6/9) was shown to reduce white adipose tissue mass, or body-fat, significantly. This has been demonstrated repeatedly in rat models, and also in humans. While omega-3's also increased thermogenesis in brown adipose tissue in rats, that probably has less significance for humans. However, they have detected much lower levels of enzyme activity for fatty acid synthesis in fish oil fed rats (and in vitro human fat cells) than in those fed diets with omega-6, omega-9 and saturated fats. Rats fed diets with omega-3 lost more fat mass (and had much lower triglyceride levels) than those fed a low-fat, high carb diet that was matched for calories.
They have shown in both rats and humans that the composition of adipose fatty acids basically resembles the fatty acid composition of the diet. However, those eating diets high in fish oil EPA and DHA (omega-3's) were not stored in the adipose tissue in similar proportion to the concentrations in the diet. Therefore, these fatty acids may be preferentially oxidized and not stored. Thus, such rapid fatty acid oxidation might prevent a significant portion of lipid accumulation.
Other Benefits
The other positive benefit is the consumption of a diet high in 0-3 induced an increase in UCP2 in white adipose tissue. Increased UCP2 uncoupling is associated with reductions in body weight and white adipose tissue.
Interestingly, a reduction of leptin levels, the fat-stat hormone, was reported with high omega-3 consumption. However, as most of the researchers stated in these studies, this may be an artifact simply due to the reduction in fat mass (leptin is secreted by fat cells).
However, in the studies that reported this, they also demonstrated a sustained decrease in appetite and no change in energy expenditure concomitant with decreased leptin levels, which indicates that decreased leptin levels may not be a concern unless they become acutely low, such as in a lean person. In that case, rotation or a blend of fatty acid sources would be necessary. But considering that our diet typically contains a high ratio of o-6:o-3, that may still be a moot point.
What Are The Benefits?
The benefits of a diet comprised mostly of polyunsaturated fats are well documented. The essential fatty acids omega-3, 6, and 9 must be obtained from food sources. These fatty acids are the precursors for several classes of hormones and comprise most of our cell membranes. Studies are now suggesting that the omega-3 fatty acids are our friends in a number of ways. Since our modern diet typically is high in omega-6 fatty acids and low in omega-3 acids, it may prudent to increase our consumption of foods that contain a higher amount of omega-3 fatty acids. The richest source of omega-3 fatty acids is fish oil from cold water fish.
Omega-3 fatty acids improve insulin action and glucose metabolism in fat and muscle cells. The fatty acids in the phospholipid layer of cell membranes determine the physiochemical properties of the membranes. This in turn influences the cellular functions, especially hormone responsiveness. Increasing the membrane content of polyunsaturated fatty acids increases membrane fluidity and the binding of many hormones to their respective receptors, thereby increasing their action.
They also decrease plasma triglyceride levels. This is hypothesized and supported by studies to play a role in increasing insulin action. It involves fuel switching due to increased utilization of glucose. It is also thought that fish oil supplementation reduces insulin secretion.
Another important aspect is that a diet derived mostly of it fatty acids from fish oils (high 0-3:0-6/9) was shown to reduce white adipose tissue mass, or body-fat, significantly. This has been demonstrated repeatedly in rat models, and also in humans. While omega-3's also increased thermogenesis in brown adipose tissue in rats, that probably has less significance for humans. However, they have detected much lower levels of enzyme activity for fatty acid synthesis in fish oil fed rats (and in vitro human fat cells) than in those fed diets with omega-6, omega-9 and saturated fats. Rats fed diets with omega-3 lost more fat mass (and had much lower triglyceride levels) than those fed a low-fat, high carb diet that was matched for calories.
They have shown in both rats and humans that the composition of adipose fatty acids basically resembles the fatty acid composition of the diet. However, those eating diets high in fish oil EPA and DHA (omega-3's) were not stored in the adipose tissue in similar proportion to the concentrations in the diet. Therefore, these fatty acids may be preferentially oxidized and not stored. Thus, such rapid fatty acid oxidation might prevent a significant portion of lipid accumulation.
Other Benefits
The other positive benefit is the consumption of a diet high in 0-3 induced an increase in UCP2 in white adipose tissue. Increased UCP2 uncoupling is associated with reductions in body weight and white adipose tissue.
Interestingly, a reduction of leptin levels, the fat-stat hormone, was reported with high omega-3 consumption. However, as most of the researchers stated in these studies, this may be an artifact simply due to the reduction in fat mass (leptin is secreted by fat cells).
However, in the studies that reported this, they also demonstrated a sustained decrease in appetite and no change in energy expenditure concomitant with decreased leptin levels, which indicates that decreased leptin levels may not be a concern unless they become acutely low, such as in a lean person. In that case, rotation or a blend of fatty acid sources would be necessary. But considering that our diet typically contains a high ratio of o-6:o-3, that may still be a moot point.
Thursday, July 22, 2010
Melatonin
1. What is it and where does it come from?
N-acetyl-5-methoxytryptamine, or melatonin, is hormone produced naturally by the body in the pineal gland of the brain. The release of melatonin correlates with the body's cycle of day and night.
The highest levels of the hormone are produced at night. Trace amounts of melatonin appears in foods.
2. What does it do and what scientific studies give evidence to support this?
Melatonin may play an essential role in sleeping and much more. As light inhibits its production, and darkness stimulates it, melatonin regulates the body's internal clock. Double blind research shows that this hormone helps people sleep, shortens the number of awakenings in the night, and improves the quality of sleep. It is also very useful in treating jet lag, as it promotes quicker recovery from that "out of it" stage one may experience after extended periods of flight. Research has also shown that having enough melatonin exhibits positive psychological benefits on a person's mood.
3. Who needs it and what are some symptoms of deficiency?
Frequent travelers and those who work rotating shifts could benefit by taking melatonin supplements. Sleep is definitely important to weight-trainers, bodybuilders, and athletes, as muscles grow and repair during sleep. Melatonin has been used by millions of people to gain quality rest on a more consistent basis.
4. How much should be taken? Are there any side effects?
Levels of melatonin intake should vary with a person's age. The body produces some melatonin naturally during sleep and many doctors and experts recommend a level similar to the body's own production, between one to three milligrams taken two hours or one-half hour before a person wants to go to sleep. Melatonin should not be taken during the day. Some uncommon side effects are reports of grogginess, sleepwalking, and disorientation. Pregnant or breast-feeding women should not take it. All in all, melatonin has great sleep promoting effects.
N-acetyl-5-methoxytryptamine, or melatonin, is hormone produced naturally by the body in the pineal gland of the brain. The release of melatonin correlates with the body's cycle of day and night.
The highest levels of the hormone are produced at night. Trace amounts of melatonin appears in foods.
2. What does it do and what scientific studies give evidence to support this?
Melatonin may play an essential role in sleeping and much more. As light inhibits its production, and darkness stimulates it, melatonin regulates the body's internal clock. Double blind research shows that this hormone helps people sleep, shortens the number of awakenings in the night, and improves the quality of sleep. It is also very useful in treating jet lag, as it promotes quicker recovery from that "out of it" stage one may experience after extended periods of flight. Research has also shown that having enough melatonin exhibits positive psychological benefits on a person's mood.
3. Who needs it and what are some symptoms of deficiency?
Frequent travelers and those who work rotating shifts could benefit by taking melatonin supplements. Sleep is definitely important to weight-trainers, bodybuilders, and athletes, as muscles grow and repair during sleep. Melatonin has been used by millions of people to gain quality rest on a more consistent basis.
4. How much should be taken? Are there any side effects?
Levels of melatonin intake should vary with a person's age. The body produces some melatonin naturally during sleep and many doctors and experts recommend a level similar to the body's own production, between one to three milligrams taken two hours or one-half hour before a person wants to go to sleep. Melatonin should not be taken during the day. Some uncommon side effects are reports of grogginess, sleepwalking, and disorientation. Pregnant or breast-feeding women should not take it. All in all, melatonin has great sleep promoting effects.
Tuesday, July 13, 2010
7 Steps To Brutal Arms
If your arms have not improved over the past year, whatever you're doing in the gym is obviously not working. So-and-so many sets of barbell curls, followed by some dumbbell curls and a couple of sets of skullcrushers and tricep pressdowns - sound familiar? Well, it's time to do something drastic or you'll be stuck forever. Here are 7 steps that will give you a kick in the pants so you get back into the growth zone!
7 Steps To Kick Start Growth
Step 1: Assessment.
Bring out your training log and step back, looking at it as if you were reading someone else's. What you're looking for is stuff like favorite, ineffective exercises (identified as showing up frequently but always having the same weight and reps), stupid combinations (why first do preacher curls with a barbell and then do the exact same thing with a plate-loaded preacher machine while skipping dumbbell hammer curls?) and lack of variation from workout to workout.
Heck, pretend it's some cocky schmuck you'd like to put in his place, so be cruelly honest - the more mistakes you can dig up, the better. Every mistake you find brings you one step closer to getting some productive workouts for a change.
Step 2: Out With The Old, In With The New.
When studying the training log you probably spotted a number of exercises that show up just a little too frequently. I bet these coincide with exercises where you're either naturally strong and can use a lot of weight, or have a neat machine that you like to use. Well, not anymore. Cut them entirely for a month and only use exercises that you normally avoid.
Habit is one of the biggest enemies of progress, right up with laziness andovertraining, so smash that comfortable routine of yours with a vengeance. Hate forearm rolls, cable hammer curls and dips? Tough luck, you're doing them now! After a month or so you can bring back your old favorites, rotating them through your workout like you would any other exercise.
Step 3: Getting The Balance Right.
It's a classic mistake to focus primarily on biceps for arm growth. Sure, they look impressive once you get a nice peak worked up, but they're literally the tip of the iceberg. To get the kind of biceps you want you must train the brachialis, which is located UNDER the biceps and pushes it up. In addition, triceps make up almost two-thirds of the total arm thickness, and let's not forget the importance of the forearms to avoid "reverse-Popeye"-syndrome (beefy upper arms and twig-like forearms).
Furthermore, biceps is a relatively small muscle that grows best with a hit-hard-and-brief approach, so avoid the 16 set bicep workouts and spread the time and efforts appropriately. For example, 6 sets for biceps (making sure 2 of them hit brachialis), 8 sets for triceps and 4 sets for forearms is a reasonable split. See the sample workout for how such a setup could work.
Step 4: Timing & Frequency.
Overtraining arms is easily done. You often involve biceps and forearms during back training, with triceps getting a beating on chest day. If you're on a split that has you train through the entire body twice per week you could be hitting the same muscles almost every day, directly or indirectly. If you've read my articles in the past you know that I advocate a less-is-more approach of training each muscle group once per week as soon as you're past the beginner-stage. That should decrease the risk of overtraining considerably.
As for timing, keep your workouts short and brief: 30-45 mins is ideal, anything over 60 mins is borderline counterproductive. Last but not least, don't forget to use periodization so that you cycle between low-rep/high-rep training. Click here to read more about periodization.
Step 5: Pump Up The Intensity.
With a 30-45 min window (not counting warmup and stretching) you have to move pretty fast between exercises. You shouldn't have to walk around with a stopwatch, but aim for about a minute of rest between sets. Compound exercises like squats and deadlifts require a few minutes to catch your breath, but small muscles like those found in the arms recover relatively quickly - hit'em hard, then hit'em again to keep the intensity up.
You may also want to include some specific intensity boosters, such as forced reps, negatives, drop-sets and controlled cheating, to trigger that extra growth.
Step 6: Checking Secondary Factors.
Looking beyond the gym, try to see if you're short-changing yourself elsewhere in your life. Do you consistently get 8 or more hours per sleep per night? If not, you're robbing yourself of natural growth hormones and additional recovery. Do you eat enough calories every day?
Most bodybuilders know to eat enough protein, but that's not enough - you need a surplus of calories for the muscles to grow. If you've stayed the same weight for a while, try adding 500 calories per day and adjust as necessary. Just keep an eye on the gut - measure it with a measuring tape first thing every Monday morning.
Step 7: Track & Reassess.
The measuring tape comes in handy for tracking the progress of your arms too. Flex and measure at its thickest - repeat once a month to make sure you're making gains. If you gain a quarter-inch one month, half an inch the next, and then nothing for 4 months you know it's time to go back to Step 1 and figure out what's going on. This kind of frequent reassessment makes helps you avoid slipping back into the comfort zone.
7 Steps To Kick Start Growth
Step 1: Assessment.
Bring out your training log and step back, looking at it as if you were reading someone else's. What you're looking for is stuff like favorite, ineffective exercises (identified as showing up frequently but always having the same weight and reps), stupid combinations (why first do preacher curls with a barbell and then do the exact same thing with a plate-loaded preacher machine while skipping dumbbell hammer curls?) and lack of variation from workout to workout.
Heck, pretend it's some cocky schmuck you'd like to put in his place, so be cruelly honest - the more mistakes you can dig up, the better. Every mistake you find brings you one step closer to getting some productive workouts for a change.
Step 2: Out With The Old, In With The New.
When studying the training log you probably spotted a number of exercises that show up just a little too frequently. I bet these coincide with exercises where you're either naturally strong and can use a lot of weight, or have a neat machine that you like to use. Well, not anymore. Cut them entirely for a month and only use exercises that you normally avoid.
Habit is one of the biggest enemies of progress, right up with laziness andovertraining, so smash that comfortable routine of yours with a vengeance. Hate forearm rolls, cable hammer curls and dips? Tough luck, you're doing them now! After a month or so you can bring back your old favorites, rotating them through your workout like you would any other exercise.
Step 3: Getting The Balance Right.
It's a classic mistake to focus primarily on biceps for arm growth. Sure, they look impressive once you get a nice peak worked up, but they're literally the tip of the iceberg. To get the kind of biceps you want you must train the brachialis, which is located UNDER the biceps and pushes it up. In addition, triceps make up almost two-thirds of the total arm thickness, and let's not forget the importance of the forearms to avoid "reverse-Popeye"-syndrome (beefy upper arms and twig-like forearms).
Furthermore, biceps is a relatively small muscle that grows best with a hit-hard-and-brief approach, so avoid the 16 set bicep workouts and spread the time and efforts appropriately. For example, 6 sets for biceps (making sure 2 of them hit brachialis), 8 sets for triceps and 4 sets for forearms is a reasonable split. See the sample workout for how such a setup could work.
Step 4: Timing & Frequency.
Overtraining arms is easily done. You often involve biceps and forearms during back training, with triceps getting a beating on chest day. If you're on a split that has you train through the entire body twice per week you could be hitting the same muscles almost every day, directly or indirectly. If you've read my articles in the past you know that I advocate a less-is-more approach of training each muscle group once per week as soon as you're past the beginner-stage. That should decrease the risk of overtraining considerably.
As for timing, keep your workouts short and brief: 30-45 mins is ideal, anything over 60 mins is borderline counterproductive. Last but not least, don't forget to use periodization so that you cycle between low-rep/high-rep training. Click here to read more about periodization.
Step 5: Pump Up The Intensity.
With a 30-45 min window (not counting warmup and stretching) you have to move pretty fast between exercises. You shouldn't have to walk around with a stopwatch, but aim for about a minute of rest between sets. Compound exercises like squats and deadlifts require a few minutes to catch your breath, but small muscles like those found in the arms recover relatively quickly - hit'em hard, then hit'em again to keep the intensity up.
You may also want to include some specific intensity boosters, such as forced reps, negatives, drop-sets and controlled cheating, to trigger that extra growth.
Step 6: Checking Secondary Factors.
Looking beyond the gym, try to see if you're short-changing yourself elsewhere in your life. Do you consistently get 8 or more hours per sleep per night? If not, you're robbing yourself of natural growth hormones and additional recovery. Do you eat enough calories every day?
Most bodybuilders know to eat enough protein, but that's not enough - you need a surplus of calories for the muscles to grow. If you've stayed the same weight for a while, try adding 500 calories per day and adjust as necessary. Just keep an eye on the gut - measure it with a measuring tape first thing every Monday morning.
Step 7: Track & Reassess.
The measuring tape comes in handy for tracking the progress of your arms too. Flex and measure at its thickest - repeat once a month to make sure you're making gains. If you gain a quarter-inch one month, half an inch the next, and then nothing for 4 months you know it's time to go back to Step 1 and figure out what's going on. This kind of frequent reassessment makes helps you avoid slipping back into the comfort zone.
Tuesday, July 6, 2010
HMB
1. What is it and where does it come from?
HMB is short for beta-hydroxy beta-methylbutyrate. It is a new and exciting supplement that is one of the most popular body building supplements today. HMB is a metabolite of leucine, one of the body's essential amino acids.
There are small amounts of HMB present in many foods, primarily catfish, grapefruit, and alfalfa.
2. What does it do and what scientific studies give evidence to support this?
Many of the world's champions and athletes are using HMB and receiving dramatic results. Specifically, HMB plays a role in the synthesis of muscle tissue. It has the ability to burn fat and build muscle consistently in response to exercise. Backed heavily by science, HMB works for NFL greats like Shannon Sharpe and Olympic medallists throughout the globe. New scientific studies are being conducted on this supplement all the time. Recently, a study showed in a control group supplementing with HMB, that after taking 3 grams of HMB per day for three weeks, those who took HMB versus the random placebo takers gained three times more muscle on their bench press! Animal studies also suggest that it may increase lean muscle mass. A study conducted on humans showed that those who supplemented with HMB experienced enhanced strength, greater endurance, and increased fat loss. It's ability to boost endurance alone is an incredible result. A seven week long study showed a much greater gain in muscle when a group of 28 participated in a regular weight-training program. How does HMB do all this? It appears to increase the rate of protein being used to increase muscle growth, while decreasing the atrophy or tear down of muscle that occurs.
3. Who needs it and what are some symptoms of deficiency?
Basically anyone who is ready to experience some awesome muscle-building effects can benefit from HMB. Deficiency is not an issue, but building strength, getting cut, and trimming off the extra fat is. It is safe for men and women.
4. How much should be taken? Are there any side effects?
Generally, the research done involving HMB used 3 - 5 grams of HMB in combination with regular exercise (like weight lifting). Take it before training or before bedtime for best results. There are no known side effects when taken properly only BIG gains!
HMB is short for beta-hydroxy beta-methylbutyrate. It is a new and exciting supplement that is one of the most popular body building supplements today. HMB is a metabolite of leucine, one of the body's essential amino acids.
There are small amounts of HMB present in many foods, primarily catfish, grapefruit, and alfalfa.
2. What does it do and what scientific studies give evidence to support this?
Many of the world's champions and athletes are using HMB and receiving dramatic results. Specifically, HMB plays a role in the synthesis of muscle tissue. It has the ability to burn fat and build muscle consistently in response to exercise. Backed heavily by science, HMB works for NFL greats like Shannon Sharpe and Olympic medallists throughout the globe. New scientific studies are being conducted on this supplement all the time. Recently, a study showed in a control group supplementing with HMB, that after taking 3 grams of HMB per day for three weeks, those who took HMB versus the random placebo takers gained three times more muscle on their bench press! Animal studies also suggest that it may increase lean muscle mass. A study conducted on humans showed that those who supplemented with HMB experienced enhanced strength, greater endurance, and increased fat loss. It's ability to boost endurance alone is an incredible result. A seven week long study showed a much greater gain in muscle when a group of 28 participated in a regular weight-training program. How does HMB do all this? It appears to increase the rate of protein being used to increase muscle growth, while decreasing the atrophy or tear down of muscle that occurs.
3. Who needs it and what are some symptoms of deficiency?
Basically anyone who is ready to experience some awesome muscle-building effects can benefit from HMB. Deficiency is not an issue, but building strength, getting cut, and trimming off the extra fat is. It is safe for men and women.
4. How much should be taken? Are there any side effects?
Generally, the research done involving HMB used 3 - 5 grams of HMB in combination with regular exercise (like weight lifting). Take it before training or before bedtime for best results. There are no known side effects when taken properly only BIG gains!
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