Build The Perfect Beast Naturally PDF

 

Building the Perfect Beast…Naturally By Author L. Rea

Table of Contents Page 3 Forward  Forward  4  Author L. Rea…Again 5  They Were Great, But What Now? 5  Take It Very Personally 6  Got Fiber (Muscle that is…) 9  It’s All About Genetics and Hormones… 14  Doing a Better Job of Building The Perfect Beast…Naturally 16  Hard-Core Training for Optimal AR Activity (Huh?) 23  Hard-Core Optimal AR Activity Training Protocols 47  Basic Supplements: Are Anabolic/Androgenic Steroids An Option? 49  HPTA Function (Keeping “The Boys” Happy) 51  Pick Supplements Wisely? 52  Zinc as an Anabolic Mediator 54  Herbal AR Agonist? 54  Natural Testosterone Optimization 56 Hard-Core Training for OTC Anabolic Phases 62 Creating the Hyper-Nutrient Transport Environment (Legally) 69 Hard-Core Training Protocols for OTC Absolute Anabolic Phases 80 Basic Supplementation for OTC Absolute Anabolic Phases 83 Beast Diet and Body Types 91 More simple supplements…

Gratuitous Section for Advanced (You may learn something here too)  too) Supplementation Ideas and Ads All Rights Reserved: Building the Perfect Beast…Naturally by Author L. Rea Is the property of ALR Industries Inc. Copyright © 2006 .  No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical including photocopy, recording, or by any information storage and retrieval system, without the permission in writing of the author and publisher. For information: [email protected]

Cover Photo: Author L. Rea and Team ALRI Athlete and model Brenna Huhn

 

Building the Perfect Beast …Naturally Forward “Building the Perfect Beast…Naturally” is a discussion of the “natural”   athlete’s approach to obtaining Freak-Status. Of course the term “ natural” actually applies to all of the individuals who utilize any-and-all-means to acquire as much muscle mass as inhumanly possible with the only guiding stipulation being “NOT ILLEGAL OR cases.  How can anyone claim that the use of certain over the DEADLY” in many cases. counter, gray market supplements, and lifting tons of iron day-in-day-out is natural anyway? Let us be honest. This is already a questionably sane life-style without going into all of the micro-subculture, self-righteous, moralistic, self-centered justifications! For those readers who have read “ Chemical Muscle Enhancement” and “ Building The  Perfect Beast,” thank you. I hope to keep your interest in our crazy sports alive with the  present text. Of course there will always be those who will feel that this book too should be about content similar to these prior tombs, but those have already been written. Why do so again? As hard as a few may try to convince you otherwise, the human body can be made to perform and progress at an amazing rate without the primary focus being anabolic steroids and without the possible associated legal issues. This is not to condemn others who are making informed choices, but it is the interest of Team ALRI to help athletes of all persuasions with the broadest range of hands-on knowledge. In the present text we will discuss the first steps in hard-core mass gaining techniques of the natural beast in greater detail. I warn you the reader that the information that follows isn’t always pretty, but it is always factual and based upon real life experience and the  Research is mandatory. But only as a s a method  to further explain what I repeatedly credo: “  see to be an actual fact. ”  It is easy to manipulate research data but very difficult to deny a factual event that is proven over and over again in multiple settings. Building The Perfect Beast…Naturally will Beast…Naturally will discuss: high intensity training protocols,  paramount dietary ideals, and some applicable supplements many legal or otherwise chemically enhanced and natural athletes alike have used to maximize the muscle  building process. I hope the reader is not of the nature that tha t is more interested in the “trend of the month”, but rather focused upon only what actually works and why. This book is written in a  conversational  accumulative   accumulative format. This of course means that we are talking “to the reader” and assume that you too hate to repeat yourself in too great of a detail simply because someone was not listening ((reading) reading) earlier. The truth is that that it would be a waste of paper, happy trees, and your time if we did.

 

Author L. Rea: What’s In A Name? It is an ever likely fact that those in the world who have become complacent with mediocrity and thus accept the belief that a progression in knowledge has ended, will all too often set limits for those they share their complacency with. Of course, there will always be people like me that make a career out of pissing them off and proving otherwise, wherever possible. Why? Because… “Mediocrity sucks!” Most as Author L. Reaor(Mom likes it) thoughknow someme know me as Coach “Scott”…and a few other names. My wonderful and beautiful wife is often not as kind in her terms of endearment, like a few others I have noted, but when one endeavors to piss someone off no big surprise when it actually occurs. Odd how being a  bastard can afford someone both recognition and anonymity within the facts. For years I had the pleasure of working with rather impressive beasts and beauties for many industries and sports. Often, simply because a CEO wanted the edge to physically keep up with his or her younger counter-parts. Performance and health are keys to success in any mode of life, and those who look and perform best while living it, certainly have an edge. Getting that edge is within the grasp of anyone who has the tenacity to do so. Research and education are the keys to health and  performance. We have much to learn. Agree, disagree, or for that matter hate, but before doing any of this, consider the source. Try the information at hand for yourself. If any part of this book can make you think, make you work a little harder, or challenge yourself in some way, then I have done my job and we are all better for it. For me, human health and performance will will always be the passion tthat hat fuels my life and seeking the best means to do so is not a debate, but a quest. Why accept less than possible? In this text the goal is to share the ideals Team ALRI uses for both our athletes and ourselves in the gyms, stages, courts, and the fields of the world. Of course, there will be the endless arm-chair debates with pissed-off out of shape people, but such is life and in truth, like I care? Author L Rea

"Truth is truth. If a thousand people believe something foolish, it is still foolish! If they believe something true is foolish, it is still true! Truth is never dependent upon consensus of opinion. I have found that it is better to be alone and acting upon the truth in my heart than to follow a gaggle of silly geese doomed to mediocrity." - Christopher Columbus Columbus (Reads like the mantra of whey protein sales teams...) “Adapt, migrate or die…whining is not a possible evolutionary option.”- Author L. Rea

 

 

They Were Were Great, But What Now? It has been over 25 years since Authur Jones first brought the ideas and principals of Heavy-Duty training to the world of bodybuilding. Icons of our sport such as Mike and Ray Mentzer, Casey Viator, and Dorian Yates have each proven the superiority of the system. However, each of these individuals incorporated their own personal methodology into Author Jones’s original. With these new ideas came growth for those who utilized these additional principals, both in body and in spirit. Unfortunately the existing shared principals only allowed for a limited level of progress. Come on people, it’s time to move into the new millennium. Time to utilize the knowledge we have obtained through true scientific research and the results that can only  be gained through the years of testing in the real world. Too many hours have been spent wasting time in the gym, personally and with clients who had erroneously assumed that they actually had reached their “true genetic potential” in that one year before they stagnated into years of regression. I could have been surfing or having sex…with someone else. The main point behind the original Heavy–Duty training system was to train a muscle only to the point of stimulation of the repair and growth/adaptive mechanism commonly known as muscular hypertrophy. This in itself is a limiting factor since muscle mass/size/performance is dependant upon multiple growth and adaptive mechanisms, not only upon hypertrophy alone. Too often an athlete is advised that this miracle usually required only one actual work-set per body part. Once the work-set has been completed the target muscle is allowed to rest and recuperate for up to 10 days before being retargeted for stimulation. This explanation is simplistic of course, and obviously fails to include about 100 pages of unrelated philosophy, but the point of limited stimulation  potential also means limited growth potential is made. Adapt, migrate or die. My purpose is not to bash anyone or their ideas and writing, except the really fun idiots. The sole purpose of this new text is to build upon those principles that are sound, destroy those that are not, and provide the information hard-core athletes need to take their  physiques to the next level. They have waited so patiently for this… 25 years!!!

TAKE  IIT V VERY P PERSONALLY   It is absolutely paramount that all individuals who read this text realize certain facts about themselves: (1)  Muscle is muscle. muscle. Age and sex have little to do with long-term potential possibilities. Some factors change, adapting to them with a plan is the only option.

 

(2)  Genetics are, to a surprising degree, susceptible to significant alteration. The scope of which is greatly dependant upon available hormonal support, dietary practices, and the training used to create an adaptation for an intended goal. In short, be a weenie if you want to accept mediocrity. (3)  There are only three actual evolutionary biological choices or reactions possible for any given stimulus or action: (A)  Adapt (B)  Migrate (C)  Die * Whining and crying is not not   an evolutionary option, but it is a human trait commonly utilized to replace adaptation from serious, ass-busting training! (Geez!) (4)  Only through the utilization of a series (remember that the issue here is not a singleminded-attempt at creating the environment for maximum results or progress) of specific-intent Actions, will maximum specific-intent  Reactions occur that result in a chosen outcome of personal optimum progress.

Got Fiber? Multiple Muscle Fiber Types = Multiple Levels of Growth Potential Fiber Types The common knowledge of the existence of more than one type of muscle fiber is nothing new. The basic accepted designations are that type-I fibers are endurance or aerobic type muscle fibers and that type-II type -II fibers are strength or anaerobic muscle fibers. The average individual possesses about an equal number or ratio of each fiber type. Type-I fibers are those that the neuro-muscular system employs to do low-moderate energy expenditure type work such as riding an exercise bike or watching the hard-body in front of you bounce on a treadmill. Doing both, at the same time, is slightly more intense, but still aerobic in nature. Type-II fibers are those that the neuro-muscular system employs to do high-energy expenditure (requirement) type things like weight lifting, sprinting and carrying multiple  beer kegs to the truck. Type-I muscle fibers do possess growth potential to some degree, but it is the type-II muscle fibers that are the primary focus of bodybuilders and high-intensity athletes alike. Sheer muscle mass with symmetry is the goal for most bodybuilders …with an almost equal focus upon strength. Obviously explosive speed oriented athletes share some common ground here as well. Since type-II fibers have the greatest growth and strength  potential, they are the primary targets for both types of athletes…initially. athletes…initially.

 

More Than One Type-II Fiber Type? Since we now realize that there is more to it than just the two basic muscle fiber types, it should come as no surprise to learn that there actually are multiple type-II muscle fiber types called sub-types. Why? Because the body is an adaptive organism that prepares for each specific stimulus with a specific response. In the real world only three choices in life exist: (1) Adapt (2) Migrate (3) or Die. Whining is not an evolutionary option…contrary to some individual’s belief. Fiber sub-types is an evolutionary adaptation. This is an Action/Reaction Factor. As our ancestors began to evolve and had to run less frequently from larger meat eaters and live off the land, they needed to adapt to a more strength-oriented environment. In the case of muscle fibers, the body utilizes different fiber sub-type recruitment to match energy expenditure requirements. For bodybuilders, explosive performance athletes, and muscleheads alike, the general (“general” means that the scientific community is still debating exact numbers) accepted type-II muscle fiber sub-type break down is…

Multiple Muscle Fiber Types = Multiple Levels of Growth Potential  Type-II Fiber Sub-types (1) Sub-type IIa (2) Sub-type IIb (3) Sub-type IIc

(Average) Activation Rep Range 11-15 reps 6-10 reps 1- 5 reps

(Average) Required Weight-Load 70-80% SRM 80-90% SRM 90-100% SRM

(Seconds) TUL 38.5-52.5 21-35 3.5-17.5

*This is an example of muscle fiber type-II sub-type focus of recruitment or actuation due to work-sets that achieve positive rep phase failure in the listed average rep and weight-load ranges. * These are not exact numbers for every individual athlete…but they are close for the majority. * Each Sub-type is actuated to some degree due to any anaerobic weight/work-load. An athlete’s muscle tissue contains all of the fiber types and sub-types in different ratios. Though each individual will possess a somewhat different ratio and distribution unique to that individual. This is why no two individuals should train in the same  exact manner. As an example, consider that an athlete who possesses an initial (“initial”? We will get to that too) genetic fiber type ratio that favors type-I endurance oriented fibers would be foolish to predominantly train a given body-part solely with a positive phase rep protocol that achieves failure in the 1-5 rep range. Though type-I muscle fibers do possess some degree of growth potential, focusing upon type-IIc fibers is not going to do much for the type-I fibers…usually or initially. (Huh? Patience!)

Fiber Type Distribution As odd to asus. it may of us possesses a different distribution and have ratio unique This seem, meanseach that Joe Blow (I actually know afiber-type “Joe Bloe”, no joke) may

 

a fiber-type distribution of 50% type-I fibers and 50% type-II fibers with a type-II subtype breakdown of 20% -IIa, 20% -IIb, and 10% -IIc. As stated prior, type-I muscle fibers do possess some growth potential, but type-II fibers are the real growth and strength muscle fibers. But it is the Type II-a and II-b sub-types that have the greatest growth  potential and the type-IIc fibers that have the greatest strength potential with still greater growth potential than type-I muscle fibers. This is not to say that IIa and IIb fibers do not generate serious contractile force, of course. Since Joe has a near equal initial fiber-type and sub-type distribution, it would be easy and idiotic to assume that Mr. Blow would have about average cross-training type sports potential because he should possess average aerobic and anaerobic capacity due to an “about equal” fiber-type distribution. Right? 

People Are Are Diverse…And So Is Muscle So Joe has about equal fiber-type and sub-type distribution? Cool! But Joe’s upper body  possesses an 80% type-I fiber-type and 20% type-II muscle fiber-type while his lower  body has a fiber-type distribution of 20% type-I muscle fibers and 80% type-II. At this  point you might think “Wow, Joe is destined to squat like a Clydesdale horse ho rse and bench  press like a girl”. (Actually, my pregnant spouse benched 205lbs for reps, so we won’t  pick on the ladies…yet). We will get back to the Blow dude in a bit and all the info that applies to how Joe can alter his fiber-type/ratio and distribution to an amazing degree, but first let’s test our own fiber-type and ratio. 

Testing Muscle Fiber Type and Ratios (Approximate)

The only exact method of testing each muscle for its unique fiber-type and ratio is a series of muscle biopsies and subsequent counting under a microscope. However, there is a simple and much less painful test each of us can use to create the basic information we need for optimum progress from our personalized training and a nd supplemental protocols.  (1)  Find the SRM (single repetition maximum weight) for each body-part (isolation exercises are a more accurate testing method):  Body-Part

Isolation Exercise

Chest Upper Lat Middle/Lower Lat Erectors Traps Anterior (front) Delt Lateral (side) Delt Posterior (rear) Delt Bicep Tricep Quads (front of leg) 

Pec-Deck (or) Flat Cable Flys (or) DB Flys Cable Front Pull-Down (or) DB Cross-bench Pull-Over  Seated Hammer Strength Row machine (or) Bent Single DB Row Good Morning Machine (or) Weighted Hyper-Extension Hyper-Extension DB (or) Bar Shrugs Seated DB F Front ront Delt Delt R Raise aise (or) (or) Fr Front ont Delt Delt Raise Raise with with bar Double Cable Side Lateral Delt Raise (or) DB Lateral Delt Raise  Bent Double Double C Cable able Rear Rear De Delt lt Ra Raise ise (or) Bent DB Rear Rear Delt Delt Raise Raise  Standing Bar or DB Curls Cable Push-Down (or) Skull-Crusher (on a flat bench) Seated Leg Extension (or) Seated DB (between feet) Leg Extension 

Hams (back of leg)   Calves 

Seated Leg Curl (or) Lying DB (between feet) Leg Curl Seated Calve Raises (or) Standing Single Calve Raise (with DB) 

 

 

(2)  Reduce the weight to 85% of SRM (Single Rep Maximum for a given weight/exercise). (3)  Do a set to the point of failure during the positive phase of the rep utilizing good form and a constant rep speed of 1.5-2.0 seconds each for both the positive and negative  phase of each rep. (4)  Record the results of each muscle/exercise tested. *If the Blow Guy can do a bar curl using a SRM of 100 lbs he would reduce the weight to 85% or 85 lbs for his test. *If Joe could curl 85 lbs for 16-20 reps before achieving positive failure with good form, it would obvious that his biceps are a predominant ratio of type-I muscle fibers. *If Joe could curl the 85 lb test weight for 11-15 reps before positive failure his biceps are likely about a 50/50 ratio of type-I and type-II muscle fibers. *If Joe could curl the 85 lb test weight for 6-10 reps before positive failure his biceps are more prominently composed of type-IIb fibers. *If Joe’s 85% SRM curl resulted in positive failure at rep #1-5 he possesses strong typeIIc muscle fiber dominance. It should be noted that these results are not conclusive but are accurate enough for the intended purpose. It also allows an athlete to test progress in altering fiber type ratios over a protracted period of time. By completing the training protocols a series of time and retesting every 6 months an athlete can test their own adaptive ability and the validity of what you are about to read. Interesting, huh?

IT’S ALL ABOUT GENETICS AND HORMONES Genetics are nothing more than a series of (DNA) instructions that: that: (1)  Tell a series of organs, tissues and glands to produce specific amounts and ratios of hormones, hormone-like substances, and enzymes at specific times. (2)  The series of hormones, hormone-like substances, and enzymes interact with each other and with cells to induce a specific response dictated by DNA and actualized by the Action/Reaction Factors set into play by the activities of… the hormones,  hormone-like substances, and enzymes. enz ymes.  During our formative years our body’s DNA sets a hormone profile range specific to growth within the confines of and specific to our genetics. What we did during these formative years had a profound effect upon the athletic potential each of us possesses today. Even now as adults, our tissues are, to an amazing extent, capable of significant

 

alteration as a result of specific hormone profiles combined with and moderated by specific training/athletic stimuli. The result is pretty obvious: a bigger, leaner, better athlete, if we choose it. The human body is not all that different from all other living things: We are born to  procreate and continue the species. Our bodies remain muscular and healthy as long as the endocrine system senses the need to procreate and protect our offspring (horny and virile). If this simplistic explanation offends or disturbs anyone, screw-off and grow-up, it does not change the fact. The fact is that most individuals become very complacent and lazy all too quickly in life thus accepting mediocrity, and in many cases, slow selfextinction. So what does all of this have to do with distribution of fiber-type/ sub-type, genetics, and training? Real simple: Everything.  All of the more important generalizations will be discussed in greater detail as we continue. But at this point a basic understanding of hormones and what they do is important. (And it is okay to refer back to them as needed) The reader should be aware of the fact that each of these hormones is naturally occurring and can be significantly altered in a positive manner that results in our ability to induce our own Action/Reaction Factors for a chosen specific-intent. Oh yeah, the supplements are available over the counter (OTC), and the training stimuli are provided by those who cannot accept mediocrity and want more of everything. Do you really need to know all of this? No, but it does make it a lot easier to create the  protocols you will get the most from. HORMONE FGF (Fibroblast Growth Factor) 

GH (Growth Hormone) 

WHAT DOES IT DO? Initial satellite-cell formation/incubation. Precursor to and stimulator of other growth factors. Anabolic/Anti-

MADE WHERE? In all tissues capable of life. Pituitary gland

catabolic. Mediates cellular up-take of microPancreas (beta cells) and Macronutrients (Allows cell feeding). Anabolic/Anti-catabolic. Induces muscle fiber inclusion of In muscle and organs. IGF-1  (Insulin-Like Growth Factor-1)  mature satellite cells. Induces contractile protein Male: Testes (HPTA) Testosterone (Androgens) anabolism/mediates cellular Female: Ovaries (HPA) maturation. Androgenic. Regulates cellular metabolic rate of Thyroid Gland Thyroid Hormones nutrient absorption and utilization. *To readers of “Chemical Muscle Enhancement”  Enhancement”  or “Building the Perfect Beast  Beast  much of this information concerning hormones and genetic augmentation/alteration is Insulin

 

nothing new. But since you bought this book you may as well read this section and check out the possibility that you skipped some of this stuff…or that more has ha s been added. *To all readers: The ability to significantly affect the synergistic production/synthesis and/or biological utilization of these hormones and hormone-like substances is one of the keys to progressive genetic alterations and maximum personal progress. *I realize that there is now an endless supply of skeptics scurrying to their holes to pound out some counter-statement concerning the possibility of an individual’s ability to induce  progressive genetic alterations. But consider this: When you first began training, did your  physique look exactly e xactly as it does now? The out of shape skeptics would say that you have  progressed in a manner dictated by your genetics. gene tics. I would agree absolutely…so far. You did so through adaptation. Genetics are nothing more than a series of instructions (DNA) that tell organs, tissues  and glands to produce specific hormones and hormone-like substances in specific  amounts and ratios at specific times.  We can do that to a surprisingly significant degree through specific-intent training and supplementation. 

Creating the Growing Child Environment… As Much As Possible When we were rug-rats our bodies produced a series of hormone cocktails that resulted in the unique individuals that each of us are today. If that was so perfect a plan, then explain where the desire came from to invest years of research and experience into finding/perfecting specific-intent protocols for altering that outcome? There is much we can and have learned from the series of synergistic biochemistry and  biological events eve nts that transpired during our prenatal and adolescent years. ye ars. Of course cell ce ll formation is not our main focus, but this information plays a major role in an athlete’s  potential progress. (Okay, I’ll keep it short…but some some science geek stuff is necessary) Growth Factors Growth Factors are (eventual) gene products that have a major role in the mediation of cell division and proliferation (to grow or increase by rapid production of new units/cells). Each of the recognized 8 growth factors has their own specific cell-surface receptors. A cell receptor is like a keyhole. Some other keys may fit into the hole, but only the key specific to that lock can actuate its mechanism and trigger a response. When a growth factor binds to its receptor it either initiates (agonist) an action or blocks (antagonist) one. Examples of Growth Factors (Stimulating-effect/Agonist) EGF (Epidermal Growth Factor)-Skin Cells  NGF (Nerve Growth Factor)-Nerve Factor)-Nerve Cells PDGF (Platelet-Derived Growth Factor)-Thrombus-Forming Cells that line blood vessels FGF (Fibroblast Growth Factor)-Connective Tissue or meso (muscle (muscle)) Tissue Cells

 

Examples of Growth Factors (Inhibiting/Antagonist)  (Inhibiting/Antagonist)  TGF (Transforming Growth Factor) TNF (Tumor Necrosis Factor) (Yeah, I know, “boring”. Be patient, you have already waited 25 years)

So, the maturing child’s growth process goes basically like this: (1)  There are immature cells that sit outside of, but joined to, muscle fibers called satellite cells or stem cells. These are metabolically active cells that do not have the capacity to (yet) join in with all of the other muscle cells and fibers to produce contractile force. They also lack fiber-type and much of a growth capacity (duh!). So  picture this as a sort of muscle cell nursery. n ursery. The Th e proliferation/multiplication of these satellite cells is induced by FGF (Fibroblast Growth Factor) when it merges/binds with existing cell receptors. The result is an up-regulation in satellite-cell count and  production (more cells). (2)  The mature satellite cells sit around the muscle cell nursery stealing food from the immature satellite cells and pretty much do nothing. (Like most adolescents. Gee I miss those days). Some type of (there are several) an Action Factor occurs that results in the production/release of IGF-1 (Insulin-Like Growth Factor-1). When IGF-1 binds to its satellite-cell receptor the inclusion of that cell into its adjoined muscle fiber results. The eventual result is more muscle cells and fibers. These two events are called hyperplasia. (3)  Now  Now that the mature satellite cells have become be come muscle cells, it is time to get a job. In the presence of high circulatory androgen/testosterone levels, massive muscle cell androgen receptor/testosterone binding occurs. The result is that, at the expense of type-I muscle fibers, an increase in type-II muscle fiber count occurs. The second Reaction Factor that happens is increased muscle cell contractile protein synthesis (anabolism/growth). This is called hypertrophy because each affected cell is getting larger. If any one missed the point, this means that we can change low growth  potential type-I fibers into high growth potential type-II muscle muscle fibers. (4)  Insulin binding with its cell receptor initiates a series of events that results in increased cellular up-take of glucose (from carbohydrates), fatty-acids (from fats), amino acids (from proteins), and micro-nutrients. This means that insulin has the ability to increase cellular growth nutrient up-take to a point of triggering anabolism/growth/hypertrophy. Unfortunately supraphysiological insulin levels result in the up-take of only about half of the necessary amino acids for cell growth. (Which sucks, but the process is yet unfinished) (5)  When GH binds to its muscle cell receptor, several good things happen: (a)  The cell increases IGF-1 production. (b)  The cell switches to favoring fat as a main energy source.

 

(c)  An increase in structural protein synthesis occurs (anabolism) (d)  The up-take of the other half of the necessary amino acids for cell growth significantly increases. (6)  Thyroid Hormones regulate the body’s metabolic rate. That is: (a)  The rate at which cells absorb and utilize calories. (b) The rate of protein synthesis occurs. (c) The rate at which fat is oxidized (burned). So now we know the basic hormone type actions that allowed us (as adolescents) to: (1)  Increase muscle cell and fiber counts. (2)  Change low growth potential type-I fibers into high growth/strength potential type-II muscle fibers and we will discuss this and fiber sub-type conversion later in greater depth as we assemble supplemental and training protocols. *Now we need to discuss how to do a better job of it as adults!

 

 Doing a Better Job of…

BUILDING THE PERFECT BEAST…NATURALLY The human body maintains a “perceived normal” balance between anabolism (gain) and catabolism (loss). We call this state of “perceived normal” balance between anabolism/catabolism (gain/loss) the state of homeostasis (without change). The reason most athletes reach progress plateaus is due to the body’s resistance to change beyond what it considers homeostatic. This is the point where most erroneously assume that they have reached their genetic potential. The truth, in the vast majority of cases, is that they have simply reached their maximum level of progress or adaptation possible from the stimulus that they are currently providing. The body changes as a result of the introduction of Action/Reaction Factors different from what are currently perceived normal. Action/Reaction Factors are any stimulus that triggers one of the three possible  biological responses: Adapt, Migrate, or Die. With regard to tissues such as muscle, this translates into a simple group of realities. Adapt For the most part adaptation means a positive survival response. As example, when a training stimulus/action that results in reasonable tissue damage is provided, the body reacts through a series of hormone, hormone-like substances, and enzymes that trigger: (1) Repair of the tissue and (2) Over-compensate (growth) to prevent the same stimulus from inducing the damage again. Many advanced athletes simply do not know how to induce a training stimulus sufficient enough to result in growth. Most begin to add set after set as an attempt at progress, but only realize further stagnation. So we can assume that most readers who are seeking progress again will accept the idea that muscular adaptation means anabolism and growth. Migrate Catabolism means tissue loss or wasting so obviously migrating muscle is catabolic and not good. An example of migration is when an athlete adds work-set after work-set in an attempt to induce a training stimulus significant enough to create an adaptive response…that instead results in over production of circulatory cortisol. The result is tissue migration. As you know by now, cortisol is one of the body’s many corticoid steroid/hormones capable of inducing protein based tissue catabolism. It does this when it  binds to its cell receptor by initiating a series of cellular events that result in the cell  breaking down its protein/amino acid structures to supply energy substrates and building bu ilding materials for other cells. (Gee, would you call that migration?) When an athlete does an over abundance of work-sets the result is a ridiculous circulatory cortisol level and catabolism. Die Do I really need to explain this one?

 

Change Is Only 6 Months Away (And Always Is)  The body is in a constant state of change that allows it to maintain homeostasis and to remain about the same as it has been for the past 6 months. (Huh?) The human body both gains and loses an incredible amount of protein-based tissue (like muscle) every day. In fact most research suggests that an individual both gains and loses their bodyweight in  pounds x 1.818 expressed in grams, daily. So a 200 lb athlete would both gain and lose 144.158 lbs every 180 days. (200 lbs x 1.818 = 363.6 grams daily x 180 days = 6,5448 grams or 144.15 lbs) The ratio between this protein based tissue anabolism/catabolism is called the Anabolic/Catabolic Ratio. The rate at which the protein-based tissue is gained and lost is called the protein turn over rate (PTOR). Since muscle is normally both gained and lost at an equal rate, the result is a state of homeostasis. Somehow that makes sense, so in essence we both gain and lose (replace) our entire musculature about every six months. So day in and day out we instill the validation of past genetic encoding. When we train, eat, and supplement in a productive progressive manner, we alter the Anabolic/Catabolic Ratio by affecting both catabolism (due to the up-regulation of catabolic hormones like cortisol) and anabolism (due to up-regulation of hormones like testosterone, GH, and IGF-1). However, we actually alter the ratio in favor of anabolism  by a few percent, in some additional pounds of muscle on able our frame…hopefully. Thewhich key is results “productive progressive manner” of course. So we are to induce change if we choose. Remember the term “perceived normal” on the prior page relating to balance and homeostasis? Well, since we are capable of changing the Anabolic/Catabolic Ratio and  positively affect the PTOR, why would you think that we could not alter the “perceived normal” level at which the body perceives normal homeostasis? The body’s genetic make-up pretty much just duplicates the hormonal profile that allowed it to maintain homeostasis the day, week and month before. If an athlete does induce a positive change and then maintains or improves upon it for the 6 month whole-body protein turn-over cycle, every new and improved cell in the athlete’s  body will do its best to maintain the new “perceived normal” level of homeostasis. If the athlete fails to induce a positive change or fails to maintain or improve upon it, the result is the ever lasting or diminishing plateau situation. Of course, whining is always possible. I realize that some of these ideals are a bit tough to wrap your head around at first, but it  boils down to this: To progress we have to create a positive adaptation. To keep it we must maintain it or improve upon it until the body accepts the change as part of the normal program, then set a new “perceived normal” level. So the goal becomes to induce some serious muscle growth and/or performance level and keep it by tricking the body into believing that it is actually our normal amount of body mass or activity.  

 

HARD-CORE TRAINING for Optimal AR Activity Okay, so what is “AR Activity”   and why would anyone want it to reach an “Optimal”    point? AR bind referstotodeliver Androgen Receptors. places hormone other othe r molecules a message to theReceptors cells and are tissue (likewhere muscle and sexand tissues) they are part of. In this case, androgen receptors are the receptors your body uses to gather information from your body’s natural androgens like testosterone and DHT, as well as 4-androstenediol, DHEA and others. Its okay, you are not going to be in the media, deal with “roid rage,” die of some side effect, or go to prison for your body making these hormones (men and women both do it…men just do it more). It is a normal necessary biological function that decides how much muscle you gain and an d fat you lose…or the other way around if estrogen is the master of the sex-hormone wars…in return for your efforts.  efforts.  Having superior AR Activity, optimizing the affects, and using supplements that act to support these functions for better health and performance, only seems obvious as a means of performance optimization. Or you can just go smoke cigarette’s, get drunk while eating fast foods and join the rest of the more than 60% of obese Americans. (Don’t care, write your nasty letters…get over yourself and do something about it.)

Before we continue, there are a few terms that readers should be aware of. (Not necessarily in alphabetical order of course) Compound Exercise:  Exercise:  An example of a compound exercise is the bench press. Even though the bench press is considered mainly a chest exercise it is actually the efforts of multiple muscle groups that share the weight-load burden. The pectoral, anterior deltoid and tricep muscles work in unison to actuate the benching process due to the fact that the motion requires multi-joint or compound joint cooperation. Contractile/Structural Muscle Proteins:  Proteins:  Muscle fibers are composed of two basic groups of proteins called contractile and structural proteins. The contractile proteins (actin and myosin) are the working part of the muscle fibers that actually move the weight-load, and structural proteins are the building blocks that bear the weight-load while holding it all together. Muscular growth realized through an increase in muscle contractile protein is usually referred to as hypertrophy .  This is one of the multiple  pathways or ways in which muscle mass increases and is only o nly one of the many areas of the muscle where anabolism is possible. Crossover Stimulation: When Stimulation: When an athlete performs a set of military front presses with a  bar, the intended target muscle for stimulation is the anterior (front) (front) deltoid. However, the lateral deltoid, tricep complex, trapezius, pectoralis major and minor, and others are all

 

employed to some degree of stimulation as well. The result is that these additionally employed muscles have now received a value of workload that must be taken into account when planning a training protocol due to crossover stimulation. Not doing so can easily result in area specific or general over-training and little or no progress. Failure Rep: During a set, the point of failure is not achieved if you can complete the rep un-assisted or without a bit of cheating. The final rep that does require “a spot”, or a bit of cheating to complete, is the failure rep. Innervation: The initiation of the growth stimulus for muscle requires the activation of muscle fibers through the stimulation of the neurological systems or neuro-net. More innervation means a greater need for adaptation. Isolation Exercise: An Exercise: An example of an isolation exercise is a seated leg extension. Unlike the bar squat which requires the combined cooperation of the hip and knee joint actuation muscles to work in unison, the leg extension only requires the contraction of the quadriceps muscles to actuate the leg through the positive and negative rep phases. The result is that the quadriceps receives the direct stimulation from the exercise itself without sharing the workload fun. Muscle fiber activation/recruitment: When activation/recruitment: When you lift a weight a series of conversations go on between your muscles and your brain by way of your neurological system. The result of these phone calls is the proper selection of what type and how many muscle fibers will be recruited or activated to do the job…or not. The efficiency level at which a muscle can be “worked or stimulated” is dependent upon the number of fibers recruited and stimulated to a point of adaptation. Negative Rep Phase: The Phase: The lengthening of the target muscle during a rep usually refers to the lowering of the weight such as when (during a curl) the bicep muscle is lengthened when the weight is lowered from the chest area to the quad area.  The shortening of the target muscle during a rep usually refers to Positive Rep Phase: Phase: The the lifting or raising of the weight such as when (during a curl) the bicep muscle is shortened when the weight is lifted from the leg/quad area to the chest area. Specific-Intent:  The goal of training and supplementation is a complete mystery to many Specific-Intent: The could-of-been athletes. If a specific   goal or reaction is desired, a specific-intent action must be utilized to induce it. Many “could-of-beens” still can be. Stimulus: An agent or activity that directly influences the activity of a living organism or Stimulus: An one of its parts. Target-Muscle:  Oddly enough, some individuals are not aware of the fact that the target Target-Muscle: Oddly muscle is the muscle or muscle group they are attempting to activate/stimulate (stimulus)  by way of utilizing specific exercises. Perhaps this is why so many over-train certain muscles yet fail to adequately train others?

 

  Training Intensity: When Intensity: When an athlete trains a muscle by any means, the activity itself acts as a stimulus since it employs the contractile activity of the muscle to actuate the activity. The level at which the activity is performed is the level of training intensity. In the case of bodybuilding, lifting and lowering the weights is a stimulus commonly referred to as resistance training. The intended outcome is an adaptive response in the target (muscle) area that results in an increase in size and/or strength…if the stimulus/training intensity exceeds current capacity. (Huh?) A muscle does not need to adapt/grow if the training intensity does not challenge it beyond its current level of performance. There are four accepted approaches to increase training intensity: (1)  Increase work-set weight-load for the same number of reps. (2)  Increase the number of reps performed per p er set (greater TUL). (3)  Decrease the time period (rest periods) between sets. (4)  Increase the total number of sets performed. Each of these approaches results in an increase in work-load capacity. When the athlete’s focus is upon maximum stimulation the training intensity is governed by all of the above and by MPS/MSS. (Read on. This will become totally clear. See “Hard-Core Training for OTC Max Androgen Phases Phase”) TUL (Time Under Load):  Load):  The total period of time spent during a set lifting and lowering a weight with the target muscle under continuous tension (resting at the top of a curl does not count). As an example, if you curl a weight for 10 reps utilizing a 1.5 second positive rep phase and a 2.0 second negative rep phase the TUL for that set is 35 seconds. *It should be noted that the rep range of activation for type-II muscle fiber subtypes applies to a TUL of 3.5 seconds per rep. Weight-Load Capacity/Load-Range:  Capacity/Load-Range:  The maximum amount of weight you can  personally utilize for a given number of reps before achieving rep failure. An example is Joe Blow bench-presses 250 pounds for 6 complete reps before achieving positive failure. His weight-load capacity or load-range for 6 reps is 250 pounds. Work-Load Capacity:  Capacity:  If Joe bench-pressed 250 pounds for 6 reps before achieving  positive failure during his first work-set, 250 pounds for 5 reps during his second workset. Use a rep speed of 1.5 seconds for the positive phase/2 seconds for the negative phase and a 2-minute rest period between sets. Thus his workload capacity is 2750 pounds moved in 158.5 seconds when utilizing a 250 pound weight-load. (Set #1- “6 reps” + set #2- “5 reps” = 11 reps total x 250 lbs = 2750 lbs moved in a time period of 11 reps x 3.5 seconds per rep + 120 seconds rest = 158.5 seconds total) Work-Set:  A work-set is any set that is meant to induce the actual adaptive Work-Set:  action/reaction process. This means that sets that require less than maximum effort are not work-sets because the body has no need to adapt to what it is already capable of. So if it fails to achieve failure or match/exceed your work/weight-load capacity… It is not a

 

work-set. This refers to current situation not merely all-time bests. Different phases and  protocols have different potential levels of weight/work-load capacity. Weenie: Most individuals you see in the gym breathing your air without sweating and sitting on the piece of equipment you need next…for an hour. They frequently ask idiotic questions during your set and justify why they cannot look like you. At the end of this section we will outline some basic supplements that act in both a synergistic manner with each other, and also as part of the dominant hormonal environment most profitable for the intended purpose of maximizing androgen synthesis and sensitivity naturally. In short, we will outline how to optimize natural AR Activity. The intended purpose of this phase/protocol is to:  to:   (1)  Increase an athlete’s weight-load capacity significantly and moderately increase workload capacity. (2)  Increase total muscle mass volume by way of increased muscle contractile  protein synthesis (hypertrophy). (3)  Increase the number and concentration of type-II muscle fibers (yes, we can do that). An effective hard-core training strategy for Optimal AR Activity   requires a maximum type-II muscle fiber recruitment protocol. Of course we could simply pound away at the iron work-set after work-set and hope we recruited all three type-II fiber sub-types. Or, we could do one to two work-sets for each area of intended fiber activation and make  progress…if we actually recruit/activate all three three sub-types that is.  The idea of walking into the gym (home or public/commercial), doing one maximum effort set, and then having dinner is a guaranteed way to recruit as few type-II muscle fibers as possible. The body just does not work (very hard) that way. It is also a major limiting factor in potential progress. How much of a limiting factor is it? Glad you asked! Well, most individuals will reach their maximum result potential in less than a year. Note that I said “maximum result potential”, and not “genetic or altered potential.” Do you recall learning that all actions have an equal reaction? If you train in a manner that  provides less than maximum muscle fiber recruitment/activation, how can c an you expect to ever reach maximum genetic potential? Stimulation or innervation of some of your muscle fibers will result in some of your fibers growing. Seems obvious, but most weenies never get it.  Since the goal of any Hard-Core Training for Optimal AR Activity protocol is maximum muscular growth as a result of muscular  hypertrophy  (increased muscle contractile  proteins or bigger cells) and a nd transformation of as many type-I muscle fibers into type-II as possible, then the obvious training stimulus must focus upon maximum type-II subtype activation/recruitment. (Huh?)

 

If we simply do a work-set for a given area utilizing a weight-load that forces us to achieve positive failure in the 1-15 rep range, we will fail at the actual goal miserably. This would be due to several reasons, but predominantly it is do to being lazy. What? Yup, the body recruits as few muscle fibers as possible and limits the energy expenditure of recruited fibers simply because most fail to communicate the necessary information for maximum fiber recruitment/activation beforehand. We can use this information to our  benefit in multiple, different specific-intents. specific-intents. Action/Reaction, remember? Maximum Primary Stimulation Sets (MPS) (Basic) Have you ever noticed that you can lift more weight during any exercise if you do a series of “non-failure” warm-up sets prior to hitting the actual work-sets? The reason for this is communication. What is occurring during those non-failure warm-up sets is a series of neurological communications between the brain and target muscle. This is often referred to as the mind/muscle link or connection. connec tion. Each time you increase the weight-load the mind/muscle connection makes a series of “phone calls” to more and more muscle fibers so that there is an overabundance of fibers to carry the weight-load, and more fibers alerted and waiting in reserve. This is part of the body’s defense mechanism that  protects the muscle tissue from excessive damage. The result of incorporating this principle is a much greater number type and sub-type of muscle fibers stimulated by the eventual work-set(s) and a much greater growth potential due to a greater growth stimulus. It is best to make 2-4 “phone calls” prior to MPS workset(s). This is the basis for most of the high-intensity principles that follow. Athletes who  possess a greater concentration of type-IIc muscle fibers can usually achieve their maximum weight-load for a MPS set with only 2 “phone calls”, and those with a higher ratio of type-IIa and type-I fibers benefit most from 3-4 warm-up sets. Rest/Pause is the most brutal advanced MPS set technique. To execute this insane but effective technique correctly the athlete first selects an exercise that primarily focuses upon the target muscle and performs a single rep utilizing 90-95% of SRM weight-load and rests for 15 seconds…then does it again and again until positive failure is achieved. At this point the happy masochist increases the rest periods to 30 seconds and continues until a total of 15 reps has been performed. ONE SET PER BODY PART ONLY!

Maximum Secondary Stimulation Sets (MSS)  (MSS)  Maximum Secondary Stimulation (MSS) fiber recruitment techniques apply only to those sets that first employ a MPS set and act as a continuation. There are several types and levels of MSS techniques that an athlete can incorporate into training protocols, but the question of “why” should be addressed first… before we get to how and when. Why is simple: Maximum muscle fiber recruitment and stimulation for maximum muscle growth. When an athlete correctly performs a MPS work-set the maximum number of sub-type-II fibers specific to the performed rep/TUL range are significantly stimulated.

 

But what about the other sub-type-II fibers? fibers? The others do bear some of the energy expenditure/work-load requirements, but they are rarely stimulated to the point of an adaptive response such as growth (More like a yawn). This is where MSS set techniques are utilized to extend the rep/TUL range as a means of initiating maximum result  potential from each work-set performed. Let’s discuss the basics of some MSS techniques now, more on why later. Drop-Sets  are also called strip-sets (they do not include anyone training naked, by the Drop-Sets  way) and are probably the most commonly used form of MSS set technique. Unfortunately they are also probably the most misunderstood and abused too. To correctly perform a drop-set employing MSS structure each weight drop should be calculated to equal the heaviest weight-load possible that allows reasonable form and the necessary rep/TUL to be completed to a point of positive failure. (Huh?) If you were an individual with a reasonably equal distribution of muscle fiber-types and sub-types intending to target every fiber-type and sub-type reasonably equally for biceps, a drop-set employing MSS would look like this: (Using an EZ bar curl as an example exercise and 100 lbs as a SRM weight-load with a rep speed of 3.5 seconds per rep)

Weight

Initial Weight 1St drop 2nd  drop 3rd  drop

Number of Reps

Total TUL

Fibers Most Stimulated 

90 lbs

4

14 Seconds

Type-IIc

75 lbs 60 lbs 45 lbs

5 4 5

31.5 seconds 45.5 seconds 73.5 seconds

Type-IIb Type-IIa Type-I transitional

Number of Reps represents Reps represents the number of reps completed, including the “Failure Rep”, for each drop. Drop-Sets are the most practical approach for the specific-intent of complete fiber-type recruitment.

Maximum Secondary Stimulation Sets (MSS) Low-High Sets are similar to drop-sets in that they employ multiple weight-loads (two) within the execution of the same exercise. The intent of Low-High sets is to: (1) Primarily target type-IIc fibers (2) Secondly target type-IIa fibers with less specific stress placed upon the sub-type-IIb muscle fibers. Why would you do that? Do you recall the words “specific-intent”? Many athletes have well developed type-IIb muscle fibers but serious lagging type-IIc and IIa fibers. How can anyone expect to reach beast status by targeting only a portion of his or

 

her available muscle fibers? Contrary to what some may believe, there is over-all muscular growth possible that most have not seriously initiated. Remember, there are multiple growth pathways and this is only one of them. Proper execution of a Low-High set requires the athlete to first select a weight that induces positive failure between rep numbers 3 and 5. Then the athlete immediately decreases the weight-load to a weight that forces positive failure between rep numbers 8 and 10. Like Drop-Sets, there is no rest between the weight-load changes. Don’t be a weenie!!! One of the major benefits of Low-High sets is that it allows an athlete to train with optimum weight-loads. This translates into greater possible long-term results due to an increase in actual muscular strength from the additional contractile muscle proteins, and an increase in muscle glycogen synthesis/stores specific to the targeted muscle. Oh yeah, and bigger muscles. For most athletes the weight-loads for the first half of the set is 85-90% of SRM and the second half of the set is completed utilizing 50% of the iinitial nitial workload. So…if 100 lbs were an athlete’s SRM then the initial half of the exercise would be performed using 8590 lbs and the second half would require a workload of 42.5-45 lbs.

Maximum Secondary Stimulation Sets (MSS) Forced Reps are the simplest way to extend a MPS set into secondary fiber recruitment. The proper method of execution is: (1)  Choose a weigh-load that will allow positive failure to occur at the intended rep/TUL. (2)  With the limited assistance of a spotter, force out 2-3 additional reps to extend the TUL into acquisition of secondary sub-type fibers. (Sub-types-IIa and IIb or IIb and IIc) It is important to utilize only as much spotter assistance as is necessary n ecessary to keep the weight in motion. Spotter assistance is during the positive rep phase only. Cheat Reps are most likely a term that more aptly applies to the average wanna-be athlete’s interpretation of reasonable form. The correct use of cheat-reps is only as a means of extending a work-set after positive rep failure occurs utilizing reasonable form. An example is when an athlete completes 4-5 reps of bar curls with reasonable form but wishes to extend the MPS set to target more than one type-II muscle fiber sub-type. At the point of positive rep failure the athlete employs as little body swing as possible to complete 1-3 additional reps. Some of these techniques are considered common in many Hard-Core training circles,  but theofvast majority of those whoadolescence mindlessly apply training do so without plan. Kind like how we did the thing.them We towill discuss these and aother

 

MPS/MSS training approaches as we continue. But for now let’s start with a plan. It is important to remember that muscle mass is increased as a matter of adaptation and that continued progress is dependent upon progressive adaptations.

Hard-Core Optimal AR Activity Training Protocols The following training protocol is the introduction into the next level of high intensity training intended to facilitate the specific goals of Hard-Core Optimal AR Activity Training and is so aptly called “Level 1”. Two examples are given for each body part (Home Gym & Commercial Gym) for the simple reason that not everyone has the same equipment available and many athletes alternate their training place to help reduce low intensity due to boredom. Both sets of Level 1 examples are laid out in a 28 day protocol requiring a 3 days on – 1 day off- 2 days on- 1 day off – repeat… type training format. Days 1, 8, 15, 22 2, 9, 16, 23 3, 10, 17, 24 4, 11, 18, 25 5, 12, 19, 26 6, 13, 20, 27 7, 14, 21, 28

Body Part(s) Trained Chest Back and Traps Arms Off Shoulders Legs (Quads, hams and calves) Off

We will discuss other training protocols specific to a different stage as we progress through this text. However, it is important that readers realize that each phase has an intended purpose to facilitate each different growth pathway. Yes, this means that an athlete cannot simply  pound away at a t only one training or supplemental/diet method and expect e xpect to achieve true maximum potential. The body begins to alter endogenous (made inside the body/natural) enzymic and hormone profiles as a means of reinstating the same level of homeostasis that has been predominantly maintained for the prior 3- 6 months as a reaction to any attempt at significant alteration. (Huh?) Just as we train and supplement as a means to induce a growth reaction, so does the body mount a counter-attack to prevent this from occurring. The body’s counter-attack begins after about two weeks into any protocol but does not reach seriously progress inhibitive levels for more than 30-plus days. For this reason phases are outlined in a format that works with instead of against the body’s natural Action/Reaction Factors as a means to induce progress, not merely maintenance or stagnation.

 

Hard-Core Optimal AR Activity Training Protocols Phase 1  Stage 1 (Home Gym)  Chest  Day# 1

Example 1a

Exercise

Level 1

Application

Work-Sets

Basic MPS Basic MPS Basic MPS Low-High Basic MPS Basic MPS* Low-High Drop-Set (3) Basic MPS Low-High Drop-Set (3) Drop-Set (3) Basic MPS*

2 2 2 1 2 2 2 1 2 2 1 1 2

Low-High* 30 Degree Incline Press/DB Drop-Set (3) Weighted Dip Drop-Set (3) Wide Grip Cross-Bench Pull-Over * Add 1-2 Forced Reps “(3)” = three different weight-loads weight-loads per work-set.

2 1 1

8

15

22

Flat Bench Press/Bar 30 Degree Incline Press/DB Weighted Dip Wide Grip Cross-Bench Pull-Over Flat Bench Press/Bar 30 Degree Incline Press/DB Weighted Dip Wide Grip Cross-Bench Pull-Over Flat Bench Press/Bar 30 Degree Incline Press/DB Weighted Dip Wide Grip Cross-Bench Pull-Over Flat Bench Press/Bar

Stage 1 (Commercial Gym) Chest Day#

Example 1b

Exercise

Flat Bench Press/Bar Hammer Strength Incline Press Weighted Dip Hammer Strength Fly Flat Bench Press/Bar 8 Hammer Strength Incline Press Weighted Dip Hammer Strength Fly Flat Bench Press/Bar 15 Hammer Strength Incline Press Weighted Dip Hammer Strength Fly Flat Bench Press/Bar 22 Hammer Strength Incline Press Weighted Dip Hammer Strength Fly *Add 1-2 Forced Reps “(3)” = three different weight-loads per work-set. “Hammer Strength” is a registered trademark.

1

Level 1

Application Work-Sets  Basic MPS Basic MPS Basic MPS Low-High Basic MPS Basic MPS* Low-High Drop-Set (3) Basic MPS Low-High Drop-set (3) Drop-Set (3) Basic MPS* Low-High* Drop-Set (3) Drop-Set (3)

2 2 2 1 2 2 2 1 2 2 1 1 2 2 1 1

 

Hard-Core Optimal AR Activity Training Protocols  Chest The chest is likely the most favored show body part of males around the world. Full complete development with good separation is a genetic factor for some and a hard earned fact for most. I could easily write a separate, yet boring, book solely dedicated to the obvious errors made in chest training that usually result in great delts and triceps, but  pectorals of a pigeon. The goal is the same as any other muscle group: Fiber innervation. If y you ou cannot feel it when you train it, don’t expect expec t results. Innervation is a matter of creating the mind/muscle connection that allows you as an athlete to feel each target fiber contract and relax against the weight-load on every single rep. In the case of Hard-Core Optimal AR Activity Training Protocols, the goal is additionally to utilize the greatest weight-load during each work-set with the target muscle realizing the greatest degree possible of innervation. This facilitates a natural increase in testosterone release and an improved growth environment. In short, it fails to ache and burn it isn’t Hard-Core. *The rule of thumb for chest che st training form for pressing exercises is to arch the upper back ba ck against the bench, then pull the shoulders back and down. This places the pectorals in the favored position for innervation as a result of a greater amount of the workload being carried by the actual chest fibers with the assistance of the deltoids and triceps. *Weighted dips are one of the best over-all upper body mass exercises possible. Even with the creation of more and more advanced training equipment the presence of weighted dips still remains a greater mass builder due to its basic nature. It is also uniquely adaptive for chest or triceps. For chest the fiber recruitment can be more specific by assuming a wider hand spacing and focusing upon pulling the elbows across the torso rather than just pushing up.

 

Hard-Core Optimal AR Activity Act ivity T Training raining Protocols Phase 1  Stage 1 (Home Gym)  Back & Traps Day# 2

9

16

Exercise Weighted Pull-Up Bent Bar-Row Flat Bench Single DB-Row Dead-Lift Front Shrug/Bar Weighted Pull-up Bent Bar-Row Flat Bench Single DB-Row Dead-Lift Front Shrug/Bar Weighted Pull-Up Bent Bar-Row Flat Bench Single DB-Row

Example 1a Application

Level 1 Work-Sets

Basic MPS Basic MPS Basic MPS Basic MPS Basic MPS Basic MPS Low-High Cheat-Reps Basic MPS Low-High Basic MPS* Drop-set ((3) Low-High

Basic MPS Dead-Lift Drop-Set (3) Front Shrug/Bar Low-High Weighted Pull-Up 23 Drop-Set (3) Bent Bar-Row Drop-Set (3) Flat Bench Single DB-Row Low-High Dead-Lift Drop-Set (3) Front Shrug/Bar * Add 1-2 Forced Reps “(3)” = three different weight-loads weight-loads per work-set

2 2 2 2 2 2 2 1-2 2 2 1 1 1 1 1 1 1 1 1 2

I do realize that a few unknowing individuals may look at this home gym version of the level 1  back & traps wok-out and think big deal. But it should be noted that Mr. Back himself, Dorian Yates, used this type of initial protocol for some time to say the least. It is absolutely paramount that the reader realizes that the body is an adaptive organism that is altered most significantly through a series of stages that result in predictable levels of progress. Skip a level and accept skipping a level of progress. There is also no doubt that there are several non-growing, highIntensity advocates out there at this very moment scribbling reverently upon reams of paper that the volume is to high and to intense. The body can never heal from such stress”. Two things… (1) The body changes as a result of adaptive stimuli. Though the stimulus must be of a  progressive nature, it must be a new stimulus and not merely a repeat of the status quo that maintains current level of homeostasis. (2) Accepting mediocrity is the equivalent to, well, weenie status. Oh yeah, and while you are at it, lift a few weights in between those pencil curls and paper ream rows, weenies!

 

Hard-Core Optimal AR Activity Training Protocols PHASE 1  Stage 1 (Commercial Gym)  Back & Traps Day#

Exercise

Example 1b Application

Level 1 Work-Sets

Hammer Strength Seated Row (Single) Basic MPS 2 Flat Bench Single DB-Row Basic MPS 2 Medium Grip Front Pull-Down (Cable) Basic MPS 2 Straight Arm Pull-Down (Rope) Basic MPS 2 Basic MPS 2 Front Shrug/Bar 2 Basic MPS* 9 Hammer Strength Seated Row (Single) 1 Cheat-Reps Flat Bench Single DB-Row 2 Low-High Medium Grip Front Pull-Down (Cable) 2 Low-High Straight Arm Pull-Down (Rope) 2 Cheat-Reps Front Shrug/Bar 1 Low-High 16 Hammer Strength Seated Row (Single) 1 Cheat-Reps Flat Bench Single DB Row 1 Drop-Set (3) Medium Grip Front Pull-Down (Cable) 1 Drop-Set (3) Straight Arm Pull-Down (Rope) 1 Drop-Set (3) Front Shrug/Bar 1 Drop-Set (3) 23 Hammer Strength Seated Row (Single) 1 Low-High Flat Bench Single DB Row 2 Low-High Medium Grip Front Pull-Down (Cable) 1 Drop-Set (3) Straight Arm Pull-Down 2 Drop-Set (3) Front Shrug/Bar * Add 1-2 Forced Reps “(3)” = three different weight-loads weight-loads per work-set. 1-2 sets of weighted hyperextensions should be added every other week to maintain erector integrity if straight-leg dead lifts are not included on leg days during this protocol.

2

Obviously this level 1 commercial gym back & traps example employs a different approach to specific areas of stimulation. The reason is simply a matter of avoiding excessive muscle crossover stimulation that would occur due to exercises such as straight-leg dead lifts on leg days and regular dead lifts on back days. Though this will be utilized infrequently at another time, the stage has yet to be set necessitating such brutal strategies…yet. It is true that the back is one of the over-all slowest areas to fully recover after a stimulus  powerful enough to induce an adaptive response and growth. There in lies the reason for such sack-dropping training requirements. It won’t grow if you don’t train it. Later we will discuss more in depth what actually is needed to occur for recovery and subsequent growth to result.

 

Hard-Core Optimal AR Activity Training Protocols Phase 1 Stage 1 (Home Gym)  Arms Day#

Exercise

Example 1a Application

Level 1 Work-Sets

2 Basic MPS Close-Grip Bench Press (Flat) 2 Basic MPS Seated Tricep Ext./DB (Single) 2 Basic MPS Bent DB Kick-Back (Double) 2 Basic MPS Bar Curls (Standing) 2 Basic MPS 30 Degree Incline DB Curl 2 Basic MPS Concentration Curl (Elbow to inner thigh) 2 Basic MPS Close-Grip Bench Press (Flat) 10 2 Cheat-Reps Seated Tricep Ext./DB (Single) 1 Low-High Bent DB Kick-Back (Double) 2 Basic MPS Bar Curls (Standing) 2 Cheat-Reps 30 Degree Incline DB Curl 1 Low-High Concentration Curl (Elbow to inner thigh) 2 Basic MPS +* Close-Grip Bench Press (Flat) 17 2 Low-High Seated Tricep Ext./DB (Single) 1 Drop-Set (3) Bent DB Kick-Back (Double) 2 Basic MPS +* Bar Curls (Standing) 2 Low-High 30 Degree Incline DB Curl 1 Drop-Set (3) Concentration Curl (Elbow to inner thigh) 2 Low-High Close-Grip Bench Press (Flat) 24 1 Drop-Set (3) Seated Tricep Ext./DB (Single) 2 Drop-Set (3) Bent DB Kick-Back (Double) 2 Low-High Bar Curls (Standing) 1 Drop-Set (3) 30 Degree Incline DB Curl 2 Drop-Set (3) Concentration Curl (Elbow to inner thigh) + An initial Basic MPS set is performed prior to a second work-set of a different nature. * Add 1-2 Forced Reps “(3)” = three different weight-loads weight-loads per work-set.

3

When creating a training protocol anyevaluate athlete should first decide upon specific-intent or desired outcome. Second the athletes must themselves honestly to adecide if they possess the mental fortitude to employ the necessary level of intensity, supplementation/diet to achieve their specific goal. Many do not and remain in mediocrity, or worse, simply give up without demanding of themselves an honest effort. Most whom give their best surprise themselves with  potential they never never realized they had. (It isn’t always easy being The Beast, Beast, but it is always easiest to be a weenie! Watch many daytime “Whiner’s talk shows”?)

 

Hard-Core Optimal AR Activity Training Protocols PHASE 1  Stage 1 (Commercial Gym)  ARMS Day# 3

10

17

Example 1b

Level 1

Exercise 2 BasicWork-Sets MPS Close-Grip Bench Press/Smith Machine (Flat)Application 2 Basic MPS Over Head Cable Long-Pull (Rope) 2 Basic MPS Wide-Grip Cable Push-Down 2 Basic MPS Bar Curl (Standing) 2 Basic MPS 30 Degree Incline Bench DB curl 2 Basic MPS Cable Hammer-Curl/Rope (Standing) 2 Basic MPS Close-Grip Bench Press/Smith Machine (Flat) 2 Cheat-Reps Over-Head Cable Long-Pull (Rope) 1 Low-High Wide-Grip Cable Push-Down 2 Basic MPS Bar Curl (Standing) 2 Cheat-Reps 30 Degree Incline Bench DB Curl 1 Low-High Cable Hammer-Curl/Rope (Standing) Close-Grip Bench Press/Smith Machine (Flat) Basic MPS +* 2

Over-Head Cable Long-Pull (Rope) Low-High 2 1 Wide-Grip Cable Push-Down Drop-Set (3) 2 Bar Curl (Standing) Basic MPS +* 2 30 Degree Incline Bench DB Curl Low-High 1 Cable Hammer-Curl/Rope (Standing) Drop-Set (3) 2 Low-High Close-Grip Bench Press/Smith Machine (Flat) 24 1 Drop-Set (3) Over-Head Cable Long-Pull (Rope) 2 Drop-Set (3) Wide-Grip Cable Push-Down 2 Low-High Bar Curl (Standing) 1 Drop-Set (3) 30 Degree Incline Bench DB Curl 2 Drop-Set (3) Cable Hammer-Curl (Standing) + An initial Basic MPS set is performed prior to a second work-set of a different nature. * Add 1-2 Forced Reps “(3)” = three different weight-loads weight-loads per work-set. Following an arm-training day it is quite beneficial to take a true rest day before moving on to another target muscle. The reason is recovery: Until recovery is complete, the adaptive process we call growth will not the result. This is because the body first repairs the damaged tissues then over compensates through growth to decrease or prevent future damage. Before any of this can occur, CP and ATP levels must be replenished. We will discuss this in much greater detail later. Forearm work is optional at this point due to a high level of stimulation resulting from crossover activity.

 

Hard-Core Optimal AR Activity Training Protocols PHASE 1  Stage 1 (Home Gym)  Shoulders Day# 5

Exercise

Example 1a Application

Level 1 Work-Sets 

Front Military Press/Bar Basic MPS 2 Basic MPS 2 Behind Neck Press/Bar Forward Lean DB Side Lateral Raise Basic MPS 2 Bent DB Rear Delt Raise Basic MPS 2 Wide Upright Row/Bar Basic MPS 2 2 Basic MPS Front Military Press/Bar 12 1 Basic MPS* Behind Neck Press/Bar 1 Low-High Forward Lean DB Side Lateral Raise 1 Low-High Bent DB Rear Delt Raise 1 Basic MPS* Wide Upright Row/Bar 1 Basic MPS* Front Military Press/Bar 19 2 Basic MPS +* Behind Neck Press/Bar 1 Drop-Set (3) Forward Lean DB Side Lateral Raise 1 Drop-Set (3) Bent DB Rear Delt Raise 1 Low-High Wide Upright Row/Bar 2 Basic MPS +* Front Military Press/Bar 26 2 Low-High Behind Neck Press/Bar 2 Low-High Forward Lean DB Side Lateral Raise 1 Drop-Set (3) Bent DB Rear Delt Raise 1 Drop-Set (3) Wide Upright Row/Bar + An initial Basic MPS set is performed prior to a second work-set of a different nature. * Add 1-2 Forced Reps “(3)” = three different weight-loads weight-loads per work-set.

The shoulder girdle is probably the most over-trained muscle complex. This is due to the fact that the anterior deltoid is trained during most chest exercises and many arm exercises as well. Interesting fact here: When evaluating a perspective client the shoulder girdle is a main focal  point because it gives some useful insights into potential beneficial – vs.- ineffective training  protocols. example, consider individual closegrip bench As presses, flat and inclinethe bench presses,whose and theweekly above training shoulderprotocol workout.employs If the athlete’s shoulders show greater development than the chest or tricep complex, it is a fair evaluation to  believe this individual individual has a greater workload capacity than they currently utilize. This means this athlete is holding back actual potential progress. On the other hand, if the athlete’s shoulder girdle is less developed than the chest and/or tricep complex it is easy to accept the opposite is true.

 

Hard-Core Optimal AR Activity Training Protocols PHASE 1  Stage 1 (Commercial Gym)  SHOULDERS Day#

5

12

19

Exercise Front Military Press/Bar Behind Neck Press/Smith Machine Forward Lean DB Side Lateral Raise 30 Degree Incline DB Rear Delt Raise Wide Upright Row/Smith Machine Front Military Press/Bar Behind Neck Press/Smith Machine Forward Lean DB Side Lateral Raise 30 Degree Incline DB Rear Delt Raise Wide Upright Row/Smith Machine Front Military press/Bar Behind Neck Press/Smith Machine Forward Lean DB Side Lateral Raise 30 Degree Incline DB Rear Delt Raise

Example 1b Application

Level 1 Work-Sets

Basic MPS Basic MPS Basic MPS Basic MPS Basic MPS Basic MPS Basic MPS* Low-High Low-High Basic MPS* Basic MPS* Basic MPS +* Drop-Set (3) Drop-Set (3)

2 2 2 2 2 2 1 1 1 1 1 2 1 1

1 Low-High Wide Upright Row/Smith Machine 2 Basic MPS +* Front Military Press/Bar 2 Low-High Behind Neck Press/Smith Machine 2 Low-High Forward Lean DB Side Lateral Raise 1 Drop-Set (3) 30 Degree Incline DB Rear Delt Raise 1 Drop-Set (3) Wide Upright Row/Smith Machine + An initial Basic MPS set is performed prior to a second work-set of a different nature. * Add 1-2 Forced Reps “(3)” = three different weight-loads weight-loads per work-set.

26

*Leaning slightly forward until upper point of the front delt is level with the rear delt and floor when performing Forward Lean DB Side Lateral Raises is important. This allows the line of gravity to focus the weight-load upon the lateral (side) deltoid head.

 

Hard-Core Optimal AR Activity Training Protocols PHASE 1  Stage 1 (Home Gym)  LEGS Day# 6

13

20

Exercise Bar Squat Lunges/Bar DB Leg Ext. (Seated-DB Between Feet) 90 Degree Good Mornings # DB Leg Curl (Lying-DB Between Feet) DB Calve Raise (Single) Bar Squat Lunges/Bar DB Leg Ext. (Seated-DB Between Feet) 90 Degree Good Mornings # DB Leg Curl (Lying-DB Between Feet) DB Calve Raise (Single) Bar Squat

Example 1a

Level 1

Application Work-Sets 2 Basic MPS Basic MPS Basic MPS Basic MPS Basic MPS Basic MPS Basic MPS Basic MPS Low-High Low-High Cheat-Reps Cheat-Reps Low-High

2 2 2 2 2 2 2 1 1 1 2 1

1 Low-High Lunges/Bar 1 Drop-Set (3) DB Leg Ext. (Seated-DB Between Feet) 1 Drop-Set (3) 90 Degree Good Mornings # 1 Low-High DB Leg Curl (Lying-DB Between Feet) 2 Low-High DB Calve Raise (Single) 1 Drop-Set (3) Bar Squat 27 2 Low-High Lunges/Bar 2 Drop-Set (3) + DB Leg Ext. (Seated-DB Between Feet) 2 Drop-Set (3) 90 Degree Good Mornings # 1 Drop-Set (3) DB Leg Curl (Lying-DB Between Feet) 2 Drop-Set (3) + DB Calve Raise (Single) # 90 Degree good Mornings are performed similar to regular Good Mornings except that the athlete begins by bending forward with an arched back to the lowest point of ham stretch then only raises to a point of 90 degrees above that point to complete the positive rep phase thus allowing a 90 degree range of motion. + An initial Basic MPS set is performed prior to a second work-set of a different nature. * Add 1-2 1-2 Forced Reps Reps “(3)” = three different workloads workloads per work-set. work-set. The lack of volume incorporated into this Level 1 Home Gym legs protocol should thrill the individuals who actually believe that all volume training lacks value. However, it will be those same individuals who chuck their lunches from sheer training intensity during the third and forth weeks of the adaptive series.

 

Hard-Core Optimal AR Activity Training Protocols PHASE 1  Stage 1 (Commercial Gym)  LEGS Day# 6

13

20

27

Example 1b

Exercise Bar Squat Lunges/Smith Machine Leg Ext. Machine Straight Leg Dead-Lift/Smith Machine Seated Leg Curl/Machine Standing Calve Raise/Machine Seated Calve Raise/Machine Bar Squat Lunges/Smith Machine Leg Ext. Machine Straight Leg Dead-Lift/Smith Machine Seated Leg Curl/Machine Standing Calve Raise/Machine Seated Calve Raise/Machine Bar Squat Lunges/Smith Machine Leg Ext. Machine Straight Leg Dead-Lift/Smith Machine Seated Leg Curl/Machine Standing Calve Raise/Machine Seated Calve Raise/Machine Bar Squat Lunges/Smith Machine Leg Ext. Machine Straight Leg Dead-Lift/Smith Machine Seated Leg Curl/Machine Standing Calve Raise/Machine

Level 1

Application Work-Sets 2 Basic-MPS Basic-MPS Basic-MPS Basic-MPS Basic-MPS Basic-MPS Basic-MPS Basic-MPS Basic-MPS Low-High Low-High Low-High Low-High

2 2 2 2 2 2 2 2 1 1 1 1

Low-High Low-High Low-High Drop-Set (3) Drop-Set (3) Drop-Set (3) Drop-Set (3) Drop-Set (3) Drop-Set (3) Low-High Low-High Low-High Drop-Set (3) + Low-High

1 1 1 1 1 1 1 1 1 2 2 2 1 1

1 Low-High Seated Calve Raise/Machine + An initial Basic MPS set is performed prior to a second work-set of a different nature. “(3)” = three different weight-loads per work-set. Time for a full day of rest, you earned it BEAST!

 

Hard-Core Optimal AR Activity Training Protocols The Level 1 Hard-Core Optimal AR Activity Training Protocols out-lined in the prior  pages is most synergistic with an elevated level of circulatory androgens, improved receptor sensitivity and/or other natural AR agonist…and is therefore most profitable when combined with a properly structured supplemental protocol. However, there is a great deal of research that supports the generally accepted belief that this type or training structure in itself results in the greatest natural increase in endogenous testosterone production. I have to agree with conviction since regular blood work performed on clients and myself without fail supports suppo rts the clinical data. And who can argue with the mirror? Once an athlete has completed the four-week Level 1 Hard-Core Optimal AR Activity Training Protocols, a series of goal oriented options come into play. One consideration is… Repeat the same training protocol:  protocol:  Assuming that the athlete has kept an accurate detailed training log during the training protocol simply adding a few pounds to the weight-load of each work-set would result in an increase in training intensity and the resulting adaptive responses. The body would not become adept at mounting its own nogrowth counter attack for a period of 12-16 weeks of continuous progressive MPS and MSS type-high intensity training. training. There is so much much to discuss! But the progress would decline as each complete protocol is performed due to the levels of resistance to change that the body can create. The most profitable option to proceed to at this point is an Absolute Anabolic Phase training protocol. However let’s look at the Level 2 Hard-Core Optimal AR Activity Training Protocol. This will be the training protocol most advanced athletes will progress to after their Level-1 Absolute Anabolic Phase Training Protocol. P rotocol.

 

Hard-Core Optimal AR Activity Training Protocols The human body is an amazing adaptive organism capable of feats not yet even imagined. As an example, our physiology allows for defense mechanisms to be actuated as a means of stimulus to induce the adaptive response in a manner that subjects our musculature to greater weight and workloads than would be possible under normal conditions. In short, we are able to perform better, get stronger and grow due to adaptation. As hard-core advocates are well aware the ability to increase the weight and workload capacity of a given muscle results in our favorite adaptive response occurring, namely  bigger muscles and bigger weights. Cool! The human body is pretty lazy if we allow it to be. Our neuro-muscular system will always attempt to utilize the fewest muscle fibers possible to do any given task. The body always keeps a large number of muscle fibers in reserve. As an example when you achieve positive failure during a work-set there is still a surprisingly high number of fibers left non-stimulated. How can anyone expect to achieve maximum results with  below maximum stimulation? This in itself should shed greater understanding of the necessity for the employment of MPS and MSS training structures. As we have learned already, there are only 3 physiological possibilities of reaction to any action: Adapt, Migrate, or Die. The degree of adaptation is in direct relationship to the degree of stimulation. In short if more fibers work harder in a shorter period of time the result is a greater degree of growth due to adaptation. Certainly most bodybuilders, with enough training experience to have allowed some callus to form on their hands from training, have experienced the phenomenon of being able to use extra weight on a cable tricep push-down after doing a couple of warm-up sets on a bench press. What happens is that the neurological stimulus from the heavy compound exercise (bar bench press) recruited extra muscle fibers in preparation for the next set. Butthan instead of a multi-plate benchfor. press did was cable tricep pushdowns with less weight the neuro-net had prepared Theyou result extra tricep muscle fibers were recruited and actuated as an emergency response and you moved extra weight. This likely left you a bit sorer in the tricep area than you were normally prepared for as well. This is due to the fact that the increase in actuated muscle fibers resulted in a much greater weight-load being employed and a greater degree of tissue stimulation resulted.

 

Hard-Core Optimal AR Activity Training Protocols There are several ways to approach employment of these facts, each of which allows the athlete to utilize greater weight-loads than normally possible and realize greater progress. Compound-Isolation (CI): (CI):   As explained prior, the use of a compound exercise, just  before an isolation exercise, will result in greater fiber recruitment and weight-load capacity. To perform a CI set correctly the compound exercise is with 80-85% of SRM and performed for 1-3 reps, never to positive failure with the isolation exercise following 15-30 seconds after, Double Compound (DC):  (DC):  A great deal of energy is expended when performing dumbbell (DB) bilateral exercises due to the requirement of recruiting additional muscle groups to act as stabilizers. This is why most athletes can utilize a greater weight-load on the flat bench press when using a bar as compared to DBs. However when 1-2 quarter reps are performed on the flat bench press using a bar with 110-120% of SRM 15-30 seconds prior to performing flat bench DB presses the weight-load potential increases 1015% for the DB set. This works best when utilizing utilizing 2 bilateral compound exercises. Negative-Positive (NP):  (NP):  Negative-only sets are among the most taxing and fiber recruiting techniques possible. When a single negative only rep is performed at 110% of SRM with a TUL of 3-5 seconds a greater number of muscle fibers are activated to carry the workload. When the weight-load is decreased to 90% of SRM the additional activated fibers respond also during a subsequent positive/negative set thus allowing a greater number of reps and fiber innervation. Partial-Full (PF): A (PF): A PF set requires the employment of the same exercise to both recruit the extra muscle fibers and to actuate them. Using the bar squat as an example, perform a PF set load a bar with 120% of SRM and perform 1-2 quarter squats. Reduce the weightload to 90% of SRM and perform full squats to positive failure. The number of actual work-set reps will usually match the number you are capable of performing at 80% of SRM. type ofUse set. of a power rack with safety pins and a competent spotter are a must for this * Recovery from this type of hyper-innervation hyper-innervation training training protocol protocol requires an incr increase ease in rest days due to the obvious increase in intensity.  Muscle fiber hyper-innervation hyper-innervation results in in greater growth growth.. (Duh!) 

 

Hard-Core Optimal AR Activity Training Protocols The following protocol is a Level 2 Hard-Core Optimal AR Activity Training Protocol. It is laid out in a 2 days on - 1 day off – 2 days on – 2 days off training format and is intended to require 28 days to complete. Day 1 2 3 4 5 6 7 8 9 10 11 12

Ches Chestt & Tr Tric icep epss Back Back & Bi Bice ceps ps Off Shoulde Shoulders rs & Traps Traps Legs Off Off Ches Chestt & Tr Tric icep epss Back Back & Bi Bice ceps ps Off Shoulde Shoulders rs & Traps Traps Legs

15 16 17 18 19 20 21 22 23 24 25 26

Chest Chest & Tr Tric iceps eps Back Back & Bi Bice ceps ps Off Shoulde Shoulders rs & Traps Traps Legs Off Off Chest Chest & Tr Tric iceps eps Back Back & Bi Bice ceps ps Off Shoulde Shoulders rs & Traps Traps Legs

1 13 4

O Offff

2 27 8 O Offff

* It should be noted that less advanced athletes may need to employ a 2 day on – 2 day off schedule with this protocol to allow adequate time for recovery between training sessions. I find it interesting that those who have completed the Level 1 protocol think the following Level 2 protocol is a decrease in training intensity…until about the second week of actually performing it. *Each week weight is added to each work-set to maintain positive rep failure between rep 5-7. Hopefully it goes without saying that warm-up sets are employed prior to actual worksets during Level 2 as well.

 

Hard-Core Optimal AR Activity Training Protocols Phase 1  Stage 1 (Home Gym)  Chest & Triceps  1 Day#

8

15

22

Example 1a

Exercise 1.  Bar Flat Bench Press & DB Flat Bench Press 2.  Bar Incline Bench Press & DB Incline Bench Press 3.  Bar Flat Bench Press & DB Flat Bench Flies 4.  (Decline) Close-Grip Bench Press 5.  (Incline) Close-Grip Bench Press & (Incline) EZ Bar Skull Crusher 6. Dips (Bodyweight to Failure) 1. Bar Flat Bench Press & DB Flat Bench Press 2. Bar Incline Bench Press & DB Incline Bench Press 3. Bar Flat Bench Press & DB Flat Bench Flies 4. (Decline) Close-Grip Bench Press 5. (Incline) Close-Grip Bench Press & (Incline) EZ Bar Skull Crusher 6. Dips (Bodyweight to Failure) 1. Bar Flat Bench Press & DB Flat Bench Press 2.  Bar Incline Bench Press & DB Incline Bench Press 3.  Bar Flat Bench Press & DB Flat Bench Flies 4.  (Decline) Close-Grip Bench Press 5.  (Incline) Close-Grip Bench Press & (Incline) EZ Bar Skull Crusher 6. Dips (Bodyweight to Failure) 1. Bar Flat Bench Press & DB Flat Bench Press 2. Bar Incline Bench Press & DB Incline Bench Press 3. Bar Flat Bench Press & DB Flat Bench Flies 4. (Decline) Close-Grip Bench Press 5. (Incline) Close-Grip Bench Press & (Incline) EZ Bar Skull Crusher 6. Dips (Bodyweight to Failure)

Level 2

Application DC

Work-Sets  Work-Sets 2 

DC

2

CI

2

PF CI

2 2

DC

2 2

DC

2

CI

2

PF CI

2 2

DC

2 2

DC

2

CI

2

PF

2

CI

2

DC

2 2

DC

2

CI

2

PF CI

2 2 2

 

Hard-Core Optimal AR Activity Training Protocols Phase 1  Stage 1 (Commercial Gym)  Chest & Triceps  1 Day#

8

15

22

Example 1b

Level 2

Exercise DC Work-Sets 2 1.  (Smith Machine) Bar Flat Bench Press & Application DB Flat Bench Press DC 2.  Bar Incline Bench Press & 2 DB Incline Bench Press CI 3.  (Smith Machine) Bar Flat Bench Press & 2 Pec Cable Cross PF 4.  (Decline) Close-Grip Bench Press 2 CI 5.  Bar Bench Press & 2 Cable Push-down (V-Bar) 6. Dips (Bodyweight to Failure) 2 2 1.  (Smith Machine) Bar Flat Bench Press & DC DB Flat Bench Press 2 DC 2.  Bar Incline Bench Press & DB Incline Bench Press 3.  (Smith Machine) Bar Flat Bench Press & Pec Cable Cross 4.  (Decline) Close-Grip Bench Press 5.  Bar Bench Press & Cable Push-down (V-Bar) 6. Dips (Bodyweight to Failure) 1.  (Smith Machine) Bar Flat Bench Press & DB Flat Bench Press 2.  Bar Incline Bench Press & DB Incline Bench Press 3.  (Smith Machine) Bar Flat Bench Press & Pec Cable Cross 4.  (Decline) Close-Grip Bench Press 5.  Bar Bench Press & Cable Push-down (V-Bar) 6. Dips (Bodyweight to Failure) 1.  (Smith Machine) Bar Flat Bench Press & DB Flat Bench Press 2.  Bar Incline Bench Press & DB Incline Bench Press 3.  (Smith Machine) Bar Flat Bench Press & Pec Cable Cross 4.  (Decline) Close-Grip Bench Press 5.  Bar Bench Press & Cable Push-down (V-Bar) 6. Dips (Bodyweight to Failure)

CI

2

PF CI

2 2

DC

2 2

DC

2

CI

2

PF

2

CI

2

DC

2 2

DC

2

CI

2

PF CI

2 2 2

 

Hard-Core Optimal AR Activity Training Protocols Phase 1  Stage 1 (Home Gym)  Back & Biceps 2 Day#

9

16

23

Exercise 1.  Cross-Bench Bar Pull-Over (Wide) 2. Bent Bar Row & Incline Bench DB Rows (30 degree) 3.  Elevated Flat Bench Wide DB Row & Bent Over Rear Delt DB Raise 4.  Weighted Hyperextensions 5.  Reverse Grip Bent Bar Row & Bar Curl (Narrow Grip) 6. Bar Preacher Curls 7. DB Concentration Curls 1.  Cross-Bench Bar Pull-Over (Wide) 2. Bent Bar Row & Incline Bench DB Rows (30 degree) 3. Elevated Flat Bench Wide DB Row & Bent Over Rear Delt DB Raise 4.  Weighted Hyperextensions 5.  Reverse Grip Bent Bar Row & Bar Curl (Narrow Grip) 6.  Bar Preacher Curls 7.  DB Concentration Curls 1.  Cross-Bench Bar Pull-Over (Wide) 2. Bent Bar Row & Incline Bench DB Rows (30 degree) 3. Elevated Flat Bench Wide DB Row & Bent Over Rear Delt DB Raise 4.  Weighted Hyperextensions 5.  Reverse Grip Bent Bar Row & Bar Curl (Narrow Grip) 6.  Bar Preacher Curls 7.  DB Concentration Curls 1.  Cross-Bench Bar Pull-Over (Wide) 2. Bent Bar Row & Incline Bench DB Rows (30 degree) 3. Elevated Flat Bench Wide DB Row & Bent Over Rear Delt DB Raise 4.  Weighted Hyperextensions 5.  Reverse Grip Bent Bar Row & Bar Curl (Narrow Grip) 6.  Bar Preacher Curls 7.  DB Concentration Curls

Example 1a

Level 2

Application PF Work-Sets 2 DC

2

CI

2

Low-High CI

2 2

PF Low-High PF DC

2 1 2 2

CI

2

Low-High CI

2 2

PF Low-High PF DC

2 1 2 2

CI

2

Low-High CI

2 2

PF Low-High PF DC

2 1 2 2

CI

2

Low-High CI

2 2

PF Low-High

2 1

 

Hard-Core Optimal AR Activity Training Protocols Phase 1  Stage 1 (Home Gym)  Some athletes never quite get the back training thing. Instead of a wide, thick and sweeping back they remark upon how sore their biceps are after heavy rows. Gee, do you think that just maybe they are innervating bicep fibers instead of back? A key function of the back muscles is to pull the upper body into an arch. This is kind of like all of the girls we knew in grade school who were in hope of being noted for their summer growth: Chest out, stomach in, and back arched in a “look at me” manner. This allows the lats to function in a full range of motion during any rowing or pulling exercise, which in turn results in a greater number of muscle fibers to be innervated for training athletes’ (not young girls) and growth stimulated.

*

To perform Elevated Flat Bench Wide DB Rows an adjustable flat bench (or blocks under the legs of a non-adjustable Flat Bench) is required. Lying chest down on the bench with a DB in each hand begin a wide row that ends at the fully contracted position for the upper lats and back. Pause for a one second count and lower the weights in a controlled manner. If you have adjusted the bench properly the weights will sit about 2 inches from the floor in the extended position.

 

Hard-Core Optimal AR Activity Training Protocols Phase 1  Stage 1 (Commercial Gym)  Back & Biceps 2 Day#

9

16

23

1.  Cable Front Exercise Pull-Down (Wide) 2. Bent Bar Row & Incline Bench DB Rows (30 degree) 3. Elevated Flat Bench Wide DB Row & Seated Cable Row (Wide Grip) 4.  Weighted Hyperextensions 5.  Reverse Grip Bar Row & Bar Curl (Narrow Grip) 6.  Bar Preacher Curls 7. Nautilus Machine Curls 1.  Cable Front Pull-Down (Wide) 2. Bent Bar Row & Incline Bench DB Rows (30 degree) 3. Elevated Flat Bench Wide DB Row & Seated Cable Row (Wide Grip) 4.  Weighted Hyperextensions 5.  Reverse Grip Bar Row & Bar Curl (Narrow Grip) 6.  Bar Preacher Curls 7. Nautilus Machine Curls 1.  Cable Front Pull-Down (Wide) 2. Bent Bar Row & Incline Bench DB Rows (30 degree) 3. Elevated Flat Bench Wide DB Row & Seated Cable Row (Wide Grip) 4.  Weighted Hyperextensions 5.  Reverse Grip Bar Row & Bar Curl (Narrow Grip) 6.  Bar Preacher Curls 7. Nautilus Machine Curls 1.  Cable Front Pull-Down (Wide) 2. Bent Bar Row & Incline Bench DB Rows (30 degree) 3. Elevated Flat Bench Wide DB Row & Seated Cable Row (Wide Grip) 4.  Weighted Hyperextensions 5.  Reverse Grip Bar Row & Bar Curl (Narrow Grip) 6.  Bar Preacher Curls 7. Nautilus Machine Curls

Example 1b

Level 2

Application Work-Sets2 PF DC

2

CI

2

Low-High CI

2 2

PF Low-High PF DC

2 1 2 2

CI

2

Low-High CI

2 2

PF Low-High PF DC

2 1 2 2

CI

2

Low-High CI

2 2

PF Low-High PF DC

2 1 2 2

CI

2

Low-High CI

2 2

PF Low-High

2 1

 

Hard-Core Optimal AR Activity Training Protocols Phase 1  Stage 1 (Home Gym)  Shoulders & Traps 4

Day#

11

18

25

1.  Bar Shrug &Exercise Push-Press (Bar) 2.  Bar Up-Right Row & DB Side Lateral Raise 3.  30 Degree Incline Bench DB RearDelt Raise 4.  Bar Shrug & DB Up-Right Rows 1.  Bar Shrug & Push-Press (Bar) 2.  Bar Up-Right Row & DB Side Lateral Raise 3.  30 Degree Incline Bench DB RearDelt Raise 4.  Bar Shrug & DB Up-Right Rows 1.  Bar Shrug & Push-Press (Bar) 2.  Bar Up-Right Row & DB Side Lateral Raise 3.  30 Degree Incline Bench DB RearDelt Raise 4.  Bar Shrug & DB Up-Right Rows 1.  Bar Shrug & Push-Press (Bar) 2.  Bar Up-Right Row & DB Side Lateral Raise 3.  30 Degree Incline Bench DB RearDelt Raise 4.  Bar Shrug & DB Up-Right Rows

Example 1a

Level 2

Application Work-Sets  Work-Sets2  CI (Reverse) CI

2

 NP

2

CI (Reverse)

2

CI (Reverse)

2

CI

2

 NP

2

CI (Reverse)

2

CI (Reverse)

2

CI

2

 NP

2

CI (Reverse)

2

CI (Reverse)

2

CI

2

 NP

2

CI (Reverse)

2

  A Push-Press is safer when performed standing in a power p ower rack.   “CI (Reverse)” refers to the order of compound and isolation. In some instances

• •

 primary activation of the stronger isolated muscle results in a significant significant increase in the weight-load potential possible during the work-set.

 

Hard-Core Optimal AR Activity Training Protocols Phase 1  Stage 1 (Commercial Gym)  Shoulders & Traps 4

Day#

11

18

25

Example 1b Level 2

Application Work-Sets  Work-Sets2  CI (Reverse) 1.  Bar Shrug &Exercise Hammer Strength Shoulder Press 2 CI 2.  Bar Up-Right Row & Machine Side Lateral Raise 2  NP 3.  30 Degree Incline Bench DB Rear-Delt Raise 4.  Smith Machine Bar Shrug & 2 CI (Reverse) DB Up-Right Rows CI (Reverse) 2 1.  Bar Shrug & Hammer Strength Shoulder Press CI 2 2.  Bar Up-Right Row & Machine Side Lateral Raise 3.  30 Degree Incline Bench DB Rear-Delt Raise  NP 2 4.  Smith Machine Bar Shrug & DB Up-Right Rows 1.  Bar Shrug & Hammer Strength Shoulder Press 2.  Bar Up-Right Row & Machine Side Lateral Raise 3.  30 Degree Incline Bench DB Rear-Delt Raise 4.  Smith Machine Bar Shrug & DB Up-Right Rows 1.  Bar Shrug & Hammer Strength Shoulder Press 2.  Bar Up-Right Row & Machine Side Lateral Raise 3.  30 Degree Incline Bench DB Rear-Delt Raise 4.  Smith Machine Bar Shrug & DB Up-Right Rows

CI (Reverse) CI (Reverse)

2 2

CI

2

 NP

2

CI (Reverse) CI (Reverse)

2 2

CI

2

 NP

2

CI (Reverse)

2

 

Hard-Core Optimal AR Activity Training Protocols Phase 1  Stage 1 (Home Gym)  Legs 5

Day#

12

Exercise 1. Wide Bar Squat & Weighted Sissy Squat 2. Narrow Squat 3. Power Rack Partial Dead-Lift & DB Leg Curl 4. DB Dead-Lifts & DB Leg Curl 5. Donkey Calve Raise 1. Wide Bar Squat & Weighted Sissy Squat 2. Narrow Squat 3. Power Rack Partial Dead-Lift & DB Leg Curl

Example 1a

Level 2

Application Work-Sets  Work-Sets2  CI PF CI

2 2

CI

2

Drop-Set (3) CI

2 2

PF CI

2 2

4. DB Dead-Lifts & CI 2 DB Leg Curl 5. Donkey Calve Raise Drop-Set (3) 2 2 CI 1. Wide Bar Squat & 19 Weighted Sissy Squat 2 PF 2. Narrow Squat 2 CI 3. Power Rack Partial Dead-Lift & DB Leg Curl 2 CI 4. DB Dead-Lifts & DB Leg Curl 2 Drop-Set (3) 5. Donkey Calve Raise 2 CI 1. Wide Bar Squat & 26 Weighted Sissy Squat PF 2. Narrow Squat 2 CI 3. Power Rack Partial Dead-Lift & 2 DB Leg Curl CI 4. DB Dead-Lifts & 2 DB Leg Curl Drop-Set (3) 5. Donkey Calve Raise 2 “(3)” = three different weight-loads per work-set. * A Power Rack Partial Dead-Lift is performed by setting the bar safety stops at just below knee level and beginning each rep from that point to lockout. 

 

Hard-Core Optimal AR Activity Training Protocols Phase 1  Stage 1 (Commercial Gym)  Legs 5

Day#

12

19

Exercise 1.  Bar Squats & Leg Ext. Machine 2.  Leg Press (Narrow) 3.  Power Rack Partial Dead-Lift & Leg Curl 4.  DB Dead-Lifts & Leg Curl 5.  Partial Leg Press & Leg Press Calve Raise 1.  Bar Squats & Leg Ext. Machine 2.  Leg Press (Narrow) 3.  Power Rack Partial Dead-Lift & Leg Curl 4.  DB Dead-Lifts & Leg Curl 5.  Partial Leg Press & Leg Press Calve Raise 1. Bar Squats & Leg Ext. Machine 2. Leg Press (Narrow) 3. Power Rack Partial Dead-Lift & Leg Curl 4. DB Dead-Lifts & Leg Curl 5. Partial Leg Press & Leg Press Calve Raise

Example 1b

Level 2

Application Work-Sets  Work-Sets2  CI PF CI

2 2

CI

2

CI

2

CI

2

PF CI

2 2

CI

2

CI

2

CI

2

PF CI

2 2

CI

2

CI

2

2 CI 1.  Bar Squats & Leg Ext. Machine 2 PF 2.  Leg Press (Narrow) 2 CI 3.  Power Rack Partial Dead-Lift & Leg Curl 2 CI 4.  DB Dead-Lifts & Leg Curl 2 CI 5.  Partial Leg Press & Leg Press Calve Raise   A Partial Leg Press is performed by employing only the upper portion of the rep with a much greater weight-load than normally possible for full range reps.

26

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Supplementation for Hard-Core Optimal AR Activity Training Protocols

Are Anabolic/Androgenic Steroids An Option? When discussing ideals for the most effective synergy between training, diet and supplementation for optimal AR Activity it is hard not to at least mention anabolic/androgenic steroids (AAS) or their chemical cousin’s prohormones (PH) and  prosteroids (PS). They really do not apply to the idea of a natural Beast for many reasons,  but let’s touch upon them for a moment anyway. Most every sanctioning body for sports on the planet, and many governments, tend to frown upon most things that are either pro-male in orientation or hormones that foster maleness for some odd reason. Rather simplistic I suppose, but I can not help but wonder if this was not so, then why is female birth control with female hormones and menopausal supplementation good, but male anything, even DHEA bad? I wonder if there has been a notation that cholesterol is actually a hormone? Here comes the ban on fast food! Most in the media and politics alike seem to believe that banning them will help avoid temptation for competing athletes and clean up baseball or other sports, while the rest support the cause to protect our children…or both. Problem is that most do not appear to know the difference between “banned” and “illegal”. In regard to sanctioned athletic organizations it appears sad that, as a whole, society would accept this removal of another freedom of choice for the many adults to create a façade for the few who appear to need closer watching. Making a supplement supplement or compound intended for the 4 billion consenting adults on this planet illegal so that a few athletes will not be tempted is like castrating the entire male population so that a few temple virgins are not tempted. (Odd, I can hear several million sets of male legs smack together in fearful agreement) If the issue were a priority matter of protecting our children’s health, then why is a law on age limit good enough for alcohol, cigarettes and fire-arms, but not on specific forms of supplementation? I would assume that the fast-food industry everywhere would be a media circus with politician’s chaining the doors for votes if children’s health were actually the prime focus point. Bottom line: Kids should not be using supplements, drinking alcohol, smoking cigarettes or eating fast foods and their parents need to monitor this. The other side of things…

 Naturally anything can be abused to a point of harm, and I certainly feel abuse of anything is unwise, but keeping things in perspective seems to have been a lost phrase with importance in this issue. The health issues of abuse are always an important issue to  be aware of and after all, jail is not a good place for any athlete to progress. In short, AAS

 

use is a bad idea…unless you can do so legally with proper medical supervision and you are not competing in a sport that bans them. It seems that this has not been pointed out prior, but the difference between illegal and  banned is that the first can send you to jail, and the latter makes it possible p ossible to become a media 3 ring circus and write books about all the dumb things you did while telling on others for their choices good or bad…but is still legal. One of the worst offenses of all is that many assume that AAS is the reason someone excels at a sport these days, when in truth it is perseverance, training, and dietary  practices that make an athlete or breaks one. It seems all too common to make comparisons to anabolic/androgenic steroids (AAS) when evaluating the potential of, or advertising many OTC supplements. The reason is three fold and quite simple. (1)  AAS work very well and the mystique sells products. (2)  There are several highly effective OTC chemicals masquerading as supplements. Most of these compounds also have potential negative side effects if dosages are high enough. Therefore selling them as supplements also has liability issues because someone somewhere will find a way to hurt them with them and sue. Don’t get me started on ordering hot coffee and burning yourself with it again!!! (3)  Few supplement companies want to or can afford to invest in actual validated research. So, claims of AAS equivalence will have to do…until the FDA gets  pissed off…and comes knocking. (Pissing off the three letter lads and ladies is usually a bad idea either in the short or long run) *This is not to say that there are not MANY quality effectual products available from ethical companies regardless of size. It is to say however, that there are fewer of both available than is possible.

 

SUPPLEMENTATION For  Hard-Core Optimal AR Activity Training Protocols Since we intend to elevate testosterone levels, through natural metabolic processes, it is important to have a basic understanding of how our natural or endogenous androgens are made and what controls the amount.

HPTA Function (Keeping “the Boys” happy!) The HPTA refers to the Hypothalamus-Pituitary-Testes-Axis. This is the endocrine systems primary androgen and testosterone making area for males, most readers already know (or should) that women do not have testes so they also lack the HPTA. Under normal conditions testosterone production begins when the hypothalamus senses low circulatory androgen levels such as testosterone. It does so through neuron-net, estrogen and androgen receptors. In response to the signal the hypothalamus secretes and releases a hormone called Gonadotropin Releasing Hormone (GnRH) that contacts receptors of the pituitary gland. As you recall, hormones and receptors are simply a method of organs, glands and tissues communicating with one another. GnRH tells the  pituitary gland to secrete two gonadotropic hormones called Luteinizing Hormone (LH) and Follicle Stimulating Hormone (FSH). Next, both LH and FSH enter the vascular system and take a trip down south to the testes where the leydig cells (interstitial cells and sertoli cells) are located. The mergence of LH and FSH with interstitial and sertoli cell receptor results in testosterone manufacturing and sperm production. A small percentage of testosterone and other androgens come from another source called the Hypothalamus-Pituitary-Adrenal-Axis or HPAA. When the pituitary gland secretes adrenocorticotropic hormone (ACTH) the adrenal glands release a series of adrenalgenic/androgenic hormones. The main one is dehydroepiandrosterone (DHEA). Through a series of enzymic interactions beginning with DHEA various other hormones are produced. These enzymic interactions are referred to as pathways. Much like a road or pathway one can imagine in life, each can lead to a different goal.

DHEA > Androstenedione > androstenediol > Testosterone

 

 

This is not to say that an elevation in DHEA will result in a corresponding elevation in testosterone. There are many enzymic reactions possible that can lead to DHEA and/or androstenedione being converted or aromatized into estrogens instead. However the ability to increase total androgen production naturally and in a healthy manner can be done with a little work. Testosterone exists in either a bound or unbound state. Unbound is also called free or active testosterone. The S&M teams that bind testosterone and other sex hormones are sex hormone binding globulin (SHBG) and albumin. The average male produces between 6-10 mg of testosterone daily. Of that 6-10 mg only 1-2% is free or active. Think about that for a minute. Do you recall those kids in school who always seemed to be the most muscular, strongest, and fastest? They were the ones who produced the upper range of testosterone, while the rest fell somewhere below. So obviously a few extra milligrams of naturally produced “free” testosterone can make a profound difference. We now see that one key to a growth promoting elevation of endogenous androgens is dependent upon supercharging the HPTA and HPAA. This can be accomplished by inducing one or all of the following metabolic alterations: (1)  An increase in LH production.

 

(2)  An increase in androgen producing substrates. (3)  An increase in free/active androgen levels.

  A note of prime interest as you read on is that an increase in circulating LH levels

•

also results in an increase in synthesis of the enzymes that favor androgen production  by the HPAA and HPTA.

Pick Even Basic Supplements Wisely Tribulus Terrestris errestr is A so-called testosterone-boosting herb called tribulus terrestris gained some degree of respect in the supplement industry a few years ago. The active compounds in this herb are called samponins commonly referred to in research as a phytochemical. One of the samponins best know in this herb is Protodioscin (5,6-dihydroprotodioscin, neoprotodioscin). Some reports from users provided favorable results. But very cheap  bulk raws hit the market with nothing but ground herb and the result was dis-favorable reviews of tribulas and the herb fell from grace. Sad since it actually works quite well when a standardized product is properly utilized. I suppose the most popular source was the Bularian product. The phytochemical investigation of the aerial parts of Tribulus terrestris of Bulgarian origin has resulted in the isolation of the novel furostanol saponin 1, named tribol, together with the known spirostanol saponins 2 and 3 and sitosterol glucoside. The structure of tribol was determined as (25R)-furost-5(6)-ene-3beta,16,26-triol-3-O-alpha-rhamnopyranosyl-(1->2)-[alpha-rhamnopyranosyl-(1-->4)]-beta-glucopyranoside (1) In a non-published study called “Tribestan Effect on the Concentration of Some Hormones in Serum of Healthy Subjects” by Milanov, et al.   750 mg daily of standardized tribulus terrestris increased LH production in males from 14.38 ml/U/ml to 24 ml/U/ml. If you are doing the math then you realize that this amounted to about a 72% increase. This increase resulted in through an increase free testosterone of aboutalready 40%. For thosethat of you who are paying attention the in science stuff, you probably realized the difference between the low end of male testosterone production of 6 mg/d and the high end of 10 mg/d is 40%. So this appears to be an interesting idea. Right? Unfortunately other studies were not as kind in their review of this presumably manly herb. One done in 2005 showed no significant changes in male androgen levels or activity at all. Of course, this issue of standardization and proper extraction processing is more likely the reason for the poor results. *The aphrodisiac herb Tribulus terrestris does not influence the androgen production in young men. J Ethnopharmacol. 2005 Oct 3;101(1-3):319-23. Does this mean that tribulus sucks? No, it means correct extraction and standardization for specific actives is paramount.

 

Zinc as an Anabolic Mediator The mineral zinc is at last receiving the respect it deserves from the athletic community. A now famous study conducted at Western Washington University evaluated the hormonal effects 8 weeks of nightly supplementation provided. A group of football  players were divided into two test groups that either received the supplement or a  placebo. The testing procedures proced ures included a double blind and randomized protocol. protoco l. Since most athletes are zinc deficient, the results were not all that surprising. The supplemented group, receiving 30 mg Zinc Monomethionine, 450 mg Magnesium Aspartate, and 10.5mg Pyridoxine (Vitamin B-6) nightly, showed a blood plasma increase in both total and free (active) IGF-1. The placebo group showed an effective decrease in both hormone forms. This study triggered the mass marketing of high absorption zinc supplements like Z-MASS and ZMA. Strangely enough, the supplements actually work in an accumulative manner for so-called naturals and chemically enhanced alike.

THE MANS MINERAL Zinc should be called the MAN’S MINERAL. Its presence in the body literally makes the difference between hormone profiles that put you in either high heels and sweater  puppets, or baritone bad boy biker status. Zinc is a key factor in enzyme activation’s relating to the anabolic potential of testosterone, Insulin, IGF-1, GH, Prostaglandins, and about every other hormone or hormone-like substance relating to muscle growth. If you have not as of yet realized how manly zinc is, try this. Without adequate zinc supplies, you would not have a penis (if you are male) or enough muscle to power the hand to scratch it with. Optimal levels of Zinc are absolutely vital to manhood and bodybuilding  progress... even for women. (The bodybuilding part)

Why Zinc?  

Zinc is an enzyme activator intricate to somewhere between 200-300 enzyme/ zinc dependent reactions in the body.

 

Zinc deficiency can and will result in a reduction in an androgen receptor count of 20-40 % and an increase in estrogenic receptor count of 40-60 %

 

Zinc deficiency can cause up to a 63 % reduction in androgen binding sites, which can cause gyno by altering the androgen-to-estrogen androgen-to-estrogen activity ratio. (Sweater(Sweater-puppets?) puppets?) Zinc deficiency increases the aromatization of androgens to estrogens.

 

Zinc is necessary for protein metabolism.

 

Zinc is necessary for DNA transcription and cell division.

 

The prostate has the highest level of zinc concentration of all body organs, and it does not play nice if zinc deficiency is excessive and prolonged.

 

Blood Cortisol levels elevate significantly during times of zinc deficiency. This hinders GH release and IGF-1 formation. And this negatively alters the testosterone-t testosterone-to-cortisol o-cortisol ratio.

 

 

Zinc is intricate to the production of o f sperm and testosterone.

 

The body contains about 2000 mg of zinc. Most is stored in the bones and muscles. Zinc is transported in blood as a component of red blood cells. Of course some other blood proteins carry zinc to other  body tissues as well. well. About 55% of the body’s zinc is stored in sl slow ow twist m muscle uscle fibers.

 

As a rule, only about 20 % of a single dosage of zinc is absorbed and the larger the dosage the lower the percentage of single dose absorption. Citrate, Vitamin B-6, picolinic acid, a metabolite of Tryptophane, all increase absorption. Zinc gluconate is highly absorbed.

 

The toxic level/dosage of zinc sulfate for a 200 lb male is almost 20 grams (19,890 mg).

 

Adequate zinc levels increase free (active) testosterone plasma levels during cycles and decrease HPTA inhibition.

Personal experience and blood test results had led me to strongly support the use of AM and PM dosages of zinc supplements as well as the co-factors magnesium, selenium, and vitamin B-6. Care should be taken to assure adequate copper intake with zinc (1mg copper per 15 mg zinc), ZMA products also. But, of course, few will even read this section anyway. (Those SISSIES!) As to daily dosages, the Western Washington University study was an apt guideline for beast basics. It seems almost too simple to be effectual, but the employment of a 28-day Hard-Core Optimal AR Activity Training Protocol with with the  the quality OTC supplemental products has consistently resulted in a profound increase in lean mass growth when compared to not. *However, no amount of improvement in training efficiency or supplemental protocol will produce optimum results without a synergistic diet.

For those interested…  Naturally we have developed several products over the years for our athletes, as well as those we formulate for other companies, that I personally feel are likely some of the best and state of the art. This is not to say that there are not many other very good products out there as well that provide significant potential performance support. Since we use these designs on our own athletes we can provide some structured suggested protocols. (The training and diets work well with any or o r no supplementation…we just prefer to build  beasts and exceed mediocrity the best ways we know how) With this and each additional section we will include a list of products that apply b best est to the goal specific intent of the training protocol offered. Our plan was not to ccreate reate a supplement sales book but it seemed like holding out if we failed to include those we designed for our athletes as options we feel are the most advanced available at this time. After all, it’s what we do and we do not get paid if we fail to do it damn well. At the end of this book we will include addition ad dition info about each product for those interested.

 

SUPPLEMENTATION For Hard-Core Optimal AR Activity Training Training Protocols  Herbal AR Agonist Herbal AR agonists are non-hormonal plant extracted compounds that have a powerful myotrophic capacity but lack androgen activity or the negative side-effects that come with them. They are also not banned or illegal which is rather nice. I would assume that like soy and its phytoestrogens, herbal AR agonist will be around for awhile. The first works well for menopausal issues in women and gradual emasculation for males, while the latter is a significant aid in muscular health and an d hypertrophic support. In our research we have noted a quite notable improved body composition with significant increased recovery. Naturally the result is better performance potential compounded by dietary and training. (Yes, increased lean mass and the ability to make it perform better)

Natural Testosterone Optimization There areprofiles several in good products available that dosame a good job by of optimizing male hormone favor of performance. Thisactually is not the thing any means as taking an anabolic steroid…it is a matter of helping support your body’s ability to make optimal amounts of testosterone and other natural androgens while modulating estrogen  build-up in favor of a better testosterone-to-estrogen testosterone-to-estrogen ratio. The key is in keeping the estrogen and androgen negative feed-back loops in check.

First, Let’s Make Sure Everyone Is On the Same Page A man’s body produces almost all of its limited supply of natural testosterone by way of the HPTA (Hypothalamus-Pituitary-Testes-Axis). Basically, the Hypothalamus and the Pituitary tell the testes just how much testosterone to make…or not. It also decides your  performance level more than you think.

Multiple factors called negative feedback loops regulate HPTA activity and limit the amount of testosterone you have: Estrogen Negative Feedback loop In males, testosterone is converted into estrogen by an enzyme called aromatase.  Normally, higher levels of testosterone also mean excess estrogen. The hypothalamus "senses" the excess estrogen and limits or shuts down testosterone production. Estrogen increases fat stores as well. Thanks to our modern environment, e nvironment, plastics and soyeverything, we already have far too much un-natural estrogens to deal with. Personally, I like being male and find it rather preferable to avoid adding female hormones to my  body.

 

Androgen Negative Feedback loop The hypothalamus also senses increases in testosterone. This is mediated through androgen receptors. An increase in testosterone also results in the hypothalamus telling the testes to limit or shut down testosterone production. But estrogen gets to run amok doing girly things to your body anyway. So the key to increase testosterone production naturally and significantly (to a point that really matters) is controlling these multiple negative feed-back loops). Results?          

•

•

•

•

•

Support Natural Testosterone Modulate Fat Causing Estrogens Decrease Water Retention Support Libido & Performance Improve recovery

 

HARD-CORE TRAINING For OTC ABSOLUTE ANABOLIC PHASES In the previous section “Hard-Core Optimal AR Activity Training Protocols” our goal was increase lean muscle mass augmenting the number and bigger size of body type-II muscle fiberstowhile increasing muscle cellbycontractile proteins. In short, parts that can do more and better. This is a matter of hard and heavy training specifically structured to act synergistically with an elevated AR stimulated environment. When utilized  properly and combined with adequate calorie intake, and in the correct Action/Reaction time frame, athletes can realistically expect to add 8-12 pounds of new mass in only 2830 days. But OTC AR agonist and natural androgen production stimulating supplements are not the only anabolic substances in a natural bodybuilder’s arsenal.

Absolute Anabolic Phases There are several hormones, hormone-like substances, and supplements that act to optimize the body’s anabolic potential (I know, evil word…but call it as you wish, anabolism occurs in the body naturally, with or without the permission of the media or sports sanctioning bodies…you die without it). The body makes some pretty traitorous muscle eating fat promoting hormones as well. The two known best are cortisol and glucagon. These are referred to as catabolic hormones because they are like cannibals when it comes to lean mass. As such the need for some anti-catabolic supplementation seems obvious. After all, less loss and more gain means a better over all net lean mass body…and fewer calories going to feed greedy fat around the waist. If an athlete’s goal is to make continuous progress, either an optimized (and legal) anabolic/hypertrophic or anti-catabolic environment must be maintained without creating negative to other the intended items thatreactions defeat each sucks) anabolic or anti-catabolic action. (This means using In the case of Absolute Anabolic Phases this means that the anabolic signaling method must be phased or cycled in the appropriate time frames as well as utilization of the correct products to aid an athlete in working with instead of against their bodies. We will first discuss the natural hormone you body makes (and you want to optimize) and then discuss OTC products that either positively affects them or those that mimic their activity. Growth Hormone (GH)  GH is probably the best known of the hormones we refer to as Absolute Anabolic. GH is often refereed to as a fountain of youth for the aging and a mandatory addition to the drug  protocols of the elite competitive athlete. It is also naturally produced within the body.

 

  The average healthy adult produces between 0.5-1.5 IU (international units) of GH daily. This is not to say that the body cannot produce a great deal more GH, only that this is all the body wants to produce for our declining post-adolescent years. Which really sucks, after all, we are past our hormonal prime as males at age 18-25, yet we are not in our muscular prime for well over a decade after.

As we have discussed earlier the two types of muscle proteins capable of growth are structural and contractile proteins. Contractile proteins are called actin and myosin. Their  job is to induce body movement through contractions that result in the shortening of o f the muscle fibers. This is quite similar to a ratcheting effect in action. The structural proteins hold the entire muscle and connective tissue complex together. Both proteins add to total muscle mass, strength potential and density. GH has a profound positive effect upon structural protein anabolism while providing a degree of increased protein synthesis within contractile proteins. By increasing total structural protein content we realize a very obvious increase in lean muscle mass and strength potential while benefiting actual structural integrity. integrity. This is important when considering long-term potential and results. Structural integrity can be a dramatic limiting factor or growth stimulus. The lack of supporting tissues obviously also limits potential training weight-loads for the affected muscle groups. Therefore a greater degree of structural protein synthesis results in an increase in contractile protein synthesis due to adaptation to a greater weight-load. Gee, you think so? Duh Consider this aspect of structural integrity: Would you try to do bar squats on loose sand? Of course not! And the reason is due to a lack of structural integrity. So why would anyone seeking to build the perfect beast disregard the necessity of a complete musculature? Yes, there are a few other benefits of optimized GH levels to consider…  consider…   *Increased lean mass tissue *Improved memory *Increased strength *Improved stamina *Increased Libido *Stronger bones *Lower blood pressure *Lower bodyfat percentage *Increased rate of recovery and regeneration of tissues *Regeneration of skin proteins and improved skin elasticity

Some older athlete’s have reported an increase in hair growth on the pate and a  decrease in gray hair.

 

HARD-CORE TRAINING For OTC ABSOLUTE ANABOLIC PHASES The Mandatory Synergy Of Natural (or otherwise) GH, IGF-1 and Insulin For the most part I have found that hard training athletes are reasonably aware of the importance of natural growth hormone and testosterone production optimization for stimulating gains in lean mass. However, many have misinterpreted or totally remained unaware of our own body’s powerful anabolic or synergistic value caused by our own insulin. This seems particularly so regarding its synergistic role in producing and modulating another of the body's potent growth factor called Insulin-like Growth Factor1 or simply IGF-1 the lean tissue muscle builder. Regardless of the supplements you purchase or what training protocol you employ, if you fail to master control of your insulin reasonably well you will ultimately fail in your dreams of maximizing lean muscle mass gains…or keeping it. The amount of IGF-1 your  body releases depends on how well you master insulin release. Think about this for a second. IGF-1 is absolutely mandatory for the correct ratio in protein and glucose metabolism that results in muscle tissue growth. In fact clinical studies have show that IGF-1 is so potent and intricate to the growth process that its presence can reverse many age-related defects such as reduced muscular force output and insulin resistance/insensitivity. Many assume that the mere existence of insulin is functionally adequate to support IGF-1. So first dispel the idea that a brief insulin spike will somehow magically transform your  physique into Muscle Mania proportions. This simply means that insulin level must be timed for the most part, if you wish to maximize the potent anabolic effects of IGF-1, but first let’s have a little science geek type info to put this into perspective.

Warning: Basic Science Geek Info The pituitary gland manufactures and secretes GH. Though the greater portion goes directly to the liver, some GH does merge with muscle and bone receptors to trigger tissue growth. The liver destroys most GH within the first 1-1.5 hours after release. However, some is utilized to manufacture various Growth Factors called somatomedins. The various Growth Factors are listed in “IT’S ALL ABOUT GENETICS AND HORMONES” The most often studied growth factors are IGF-I and IGF-II. A primary job for GH is to get to the liver and trigger IGF release. This is due to the fact that insulin interacts with growth hormone at the liver to produce IGF-I. In circulation,  both unbound (unprotected) IGF-I and IGF-II have a relatively brief half- and active- life (the period that a substance can trigger an effect).

 

IGF-II is mostly responsible for nerve tissue growth. IGF-I exerts primary anabolic effects on muscle…if there is an existing steady supply of insulin to work synergistically with. Unless an athlete has both insulin and IGF circulating in the right amounts, muscle growth will not occur to any significant level. In a few studies on diabetics, research showed that insulin-dependant diabetics have low IGF and result have serious difficulty when attempting increase mass.levels This is dueastoa the reality that a diabetic’s insulin levels go from to one extrememuscle to the other many times daily from various administrations and dosages of insulin. These extremes in circulatory insulin destroy IGF levels. They also commonly result in insulin insensitivity. Specific Training is Pro-IGF Secretion In the past research has shown a multitude of conflicting results concerning IGF-1 secretion and training. Some of this is found effective in the real world of course. We have noted, during blood tests evaluations, that some athletes we have consulted for had greater increases in IGF-1 levels during certain training protocols in comparison to other  previous training protocols. The likely explanation is that specific protocols produce specific adaptive oriented hormone profiles in combination with correct diet. Newer research has been able to validate several facts we can apply to this ideal:

  A significant increase in IGF-1 secretion occurs within the first 12 minutes of intense

•

training.   The amount of IGF-1 secreted is not as important as the rearranging of binding  proteins that happens within muscle tissue.   Specific weight training positively affects the ratio of the 6 binding proteins.

•

•

Just as androgens have an S & M team of binding proteins that deactivate them so does IGF. In this case IGF activity (or not) is determined by a group of 6 different binding  proteins, each of which can affect the activity that results from contact with muscle tissue. The most recent research on IGF-1 proves that specific intense weight training induces a series of signals within muscle tissue that results in a specific rearranging in the ratios of these binding proteins. This results in an increase in the activity and availability of IGF-1. From the results I have seen this appears appea rs to be essential to the growth and repair process. Additionally the research strongly suggests that the total amount of IGF-1 secreted is not as important as the rearrangement  of the IGF-1 binding protein ratios themselves. It is certainly no surprise to find that specific heavy resistance training triggers this rearrangement quite well. Also, this alteration in the IGF-1 binding proteins to create active IGF-1 is not notable until between six to 12 hours post training.

 

It should be noted that this is also the time frame in which peak muscle protein synthesis/anabolism/hypertrophy occurs. Yes, the big Muscle Mania growth point. Maximum IGF-1 release requires quite a series of biochemical events to take place. Obviously GH release is the first necessary step. Many natural athletes have significantly enhanced its secretion naturally through proper intense training, increasing sleep frequency and using research-proven nutrients such as GABA, niacin and glutamine, Arginine, Ornithine and a few others. Of course there are others, but the basics are important to ALL who see optimal performance and health. *Using nutrients to spike GH levels is notably safe. Even the highest endogenous GH secretion consists of bound (inactive) and unbound (active) forms that keep it within tightly regulated physiological levels...in regard to most OTC supplements at least.

Consistent feeding and low glycemic diets will help to moderate the body’s natural insulin supply. This prolongs the half-life of the GH that the pituitary gland secretes which in turn increases the otherwise short lived active-life of IGF-1. Basic, but nonetheless true and effective.  Natural manipulation of insulin secretion is quickly becoming the  natural’s  best friend for enhancing athletic performance. The ingestion of key nutrients at the right time will keep blood insulin levels at the proper range. The result is the promotion of an optimal anabolic hormone profile that enhances nutrient transport into cells, provides better recovery and faster adaptation to training. Obviously we can discuss some of the supplements used as well at the end… The goal is obviously to increase GH release and moderate insulin secretion to our best end purpose of increased IGF-1 release and improved activity profile. There are several factors an athlete can apply based upon actual scientific research as well as some common sense to approach. Pro-IGF-1 Factors •

are several endocrinological studies that support the belief that training   There consistently has an enhancing effect upon the actual GH/IGF-1 axis that results in a more significant degree of secretion. Additionally the accumulative effect that results triggers an increase in the adaptive changes resulting from training.

  The degree of training intensity is the key-deciding factor for exercise induced

•

GH/IGF-1 release. This is true both of anaerobic and aerobic training. Both high intensity weight and specific aerobic training trigger effective GH and IGF-1 secretion.

  High intensity training sessions increase testosterone, GH and IGF levels, which

•

is of course great. Unfortunately they also decrease insulin levels and increase the circulatory level of the catabolic hormone cortisol. Think about that for a moment and remember that when insulin levels are low the active-life of GH-IGF secretion is short lived.

 

 

  High intensity weight training enhances the potent effects of IGF-1 in people of

•

all ages, not just athletes.

  The highest increases in circulating bioactive IGF-1 are induced by heavy,

•

eccentric weight training.

  Stretch position exercises such as DB flys result in a build-up in metabolic waste

•

materials that trigger localized IGF-1 production in muscle tissue. Oh feel the  burn, baby!!!

  A potent stimulator of GH release is sleep and training during the day amplifies

•

its nocturnal secretion.

  It is important to remember that spiking GH release by way of sleep or

•

supplements is of no use to an athlete without enough circulating blood amino acids and insulin at the right time as well.

References and Reviewed materials 1) J Dupont JOURNAL OF BIOLOGICAL BIOLOGICAL CHEMISTRY Volume: 276 Issue: 28 26699-26707 Year: 2001 2) Tillmann V, Patel L, Gill MS, et al. Clin Endocrinol. 53(3):329-336,2000. 3) JH Bramswig ENDOCRINE JOURNAL.Volume: JOURNAL.Volume: 15 Issue: 1 Page: 5-13 Year: 2001 4) Philips LS. Metabolism, 34:765-770,1985 5) Nindl BC, et al. J Appl Physiol. 90:1319-1326, 2001. 6) Carroll PV, Christ ER, Umpleby AM, et al. Diabetes, 49(5):789-96,2000. 7) Skrtic, Stanko HORMONE RESEARCH RESEARC H Volume: 55 Issue: Suppl-1 Page: 1-6 Year: 2001 8) Kraemer WJ, Volek JS, Bush JA, et al. J.Appl.Physiol.85(4) J.Appl.Physiol.85(4) 1544-1555,1998. 9) Zachwieja JJ, Yarasheski KE. Phys Ther. 79(1):76-82,1999.Rasmussen 79(1):76-82,1999.Rasmussen BB, Tipton KD, Miller SL, et al. J.Appl.Physiol. J.Appl.Physi ol. 88:386-392,2000. 10) Parkhouse WS, Coupland DC, Li C, Vanderhoek KJ. Mech Aging Dev. 77;113(2):75-83,2000. 11) Jenkins PJ. Clin Endocrin. 50:683-689,1999. 12) Bamman MM, et al. Am J Physiol Endocrinol Metab. 280:E383-E390, 2001. 13) Daughaday WH,ed. Endocrine Control of Growth, New York:Elsevier,198 York:Elsevier,1981. 1. 14) MJ Campbell Molecular pathology Volume: 54 Issue: 5 Page: 307-310 Year: 2001 …And a few others for informational reviews reviews  

 

Creating the Hyper-Nutrient T Transport ransport Environment (Like, uh, Absolute Anabolic?)  The ability of an individual to increase muscle mass is strongly dependant upon their ability to absorb and transport growth fostering nutrients into their body’s and muscle cells. Just like a bank account will not increase in size unless deposits are made in excess of withdrawals, muscle requires a constant supply of growth dependant deposits in excess of calorie expenditure or withdrawals. If you think about the fact that every muscle is divided into bundles that are made up of fibers that are groups of cells…it should seem obvious that there is a great deal more to this than simply eating something whenever you feel like it. There are some factors that any beast can easily employ in their dietary and supplemental  practices that create a hyper-nutrient transport environment. A hyper-nutrient transport environment is one in which a dramatic increase in total growth nutrient transport is focused upon lean muscle mass at an accelerated rate. This in turn shuttles calories away from adipose tissue and increases the rate of muscle cell anabolism. How much? How about a 400% increase in protein synthesis.

Hormones and Food The body controls the Anabolic/Catabolic Ratio through the synthesis and release of hormones. To an incredible degree both sides of this gain/loss ratio is controlled by food and the hormones that regulate our blood sugar level known as glucose. Blood glucose is kept in balance by the hormone’s insulin, glucagon, and cortisol. They are also the deciding factor in how much muscle and fat you display at the beach. Insulin Insulin is a hormone secreted by the beta islet cells within the pancreas. Its job is to trigger the transport and absorption of nutrients like protein (amino acids) and carbohydrates (glucose) into cells to be utilized as energy and building materials. Though there are weaker non-insulin mediated transport methods, the only way the vast majority of amino acids and glucose can enter muscle cells is through insulin transport. So make no mistake here when I say that insulin is the most anabolic hormone there is within the control of a natural athlete. Now imagine if there were a natural insulin analog that is lipolytic...builds muscle but starves fat...(there is but this book is about training for the most part) When blood glucose is high, like after a meal, the pancreas releases insulin to move the excess nutrients including amino acids, from the blood stream to muscle and fat cells. As the blood concentration of glucose falls the release of insulin tapers off as well. So an elevation in insulin levels results in an increase in anabolism and low insulin levels shifts the ratio toward protein breakdown or catabolism. Huh?

 

Glucagon Glucagon is a hormone released from the pancreas islet alpha cells. It controls blood glucose and amino acid content also but in the opposite direction. In short, rather than acting as a storage anabolic hormone, glucagon acts as a releasing catabolic hormone. The body stores glucose as glycogen in the liver and muscle tissue as a(there sort of rapid access energy reserve. Though some liver glucose content is maintained really is not enough to support much more than basic metabolic function for more than a brief  period of time) the major glucose stores are in the form of glycogen. When the body realizes that blood glucose is too low, the pancreas alpha cells release glucagon, which in turn tells the liver to synthesis glucose. This initially comes from glycogen stores. Once the glycogen stores dwindle glucagon tells the liver to make glucose from other nutrients. Under most normal conditions the prime source is from amino acids. The largest pool of amino acids is in muscle tissue. So when your body needs to raise blood glucose levels, and it’s not available from the liver, muscle tissue break down (catabolism) occurs.

Gluconeogenesis Gluconeogenesis is the biosynthesis of new glucose. This means that glucose is synthesized from nutrient substrates other than carbohydrates or glycogen stores. Obviously since the only source of fuel for the brain, testes, kidneys, and erythrocytes is glucose the body in its amazing adaptive manner can manufacture glucose from other materials. Those who are up on keto diets are aware of the fact that the body can derive energy from ketone bodies, which are converted into acetyl-CoA. But that is an entire different topic for now. In short the body utilizes the carbon structures within substrates to create energy in the eventual form of ATP (adenosine triphosphate). ATP is cellular energy that as readers are aware is the body’s only energy currency. In the case of gluconeogenesis, the carbon structures can come co me from two sources. Triglycerides are a structure consisting of three fatty acids adjoined by a glycerol molecule. By cleaving the fatty acids away from the glycerol molecule the body can utilize the freed glycerol molecule to make ATP. With the exception of Lysine and Leucine, all 20 (or 22 if you are of that school of thought) amino acids can be turned into TCA cycle intermediates, which in turn allows for the carbon skeletons of the amino acids to be converted to pyruvate to create glucose. Let me explain that a little better. When glycogen stores in the liver and muscle are depleted the working/recovering muscles, brain and organs need another energy source. Catabolism of muscle tissue (do you remember the catabolic hormones glucagon and cortisol?) proteins converted to amino acids becomes the main source of carbon skeletons for the maintenance of mandatory blood glucose. As you may recall the body can clear 50 –150 grams of carbohydrates in only a few hours…

 

So how much of your hard earned muscle do you think the gluconeogenic adaptive  process can munch? By the way, the amino acid Alanine is the favorite gluconeogenic snack with Arginine and Glutamine coming in as close seconds. As you can see, insulin and glucagon not only control muscle growth but also muscle loss as well. It seems like quite a balancing act when one attempts to maximize the anabolic environment through insulin/glucagon manipulation. This seems especially so when trying to avoid excessive adipose tissue accumulation and the fear of whale harpoons as a result. But the truth is that it really is not that difficult to accomplish.  Now that I have made you suffer through another basic science lesson, let’s start putting some usable info together. I can tell you for a fact that the key to maximizing any training  protocols value for increasing lean muscle mass is dependent upon a synergistic interaction between your muscle, blood, liver, and the amount of particular amino acids and glycogen in these tissues. If an athlete simply eats and/or drinks protein the chances of increased muscle tissue growth is not guaranteed, nor are the nutrients likely to be shuttled to muscle anabolism.  No matter what wha t the supplement ads tell you, it simply is not so simple. The body really does not place that much priority placed upon making muscle grow. However, through manipulation of the hormone’s insulin and glucagon by way of nutrition and supplementation, the ability to alter this in favor of beast status is surprisingly possible. First we have to accept that timing is everything. Timing Insulin Spikes High glycemic carbohydrates and certain high gluconeogenic amino acids can increase the amount of insulin secreted by the pancreas as much as 300%. Since insulin is both anabolic and ant-catabolic, this amounts to a great deal of potential muscular growth, since the intent is to increase muscle mass without a significant increase in adipose tissue (and the resulting fear of harpooning). The first thing we must learn is when to consume the foods and supplements that result in a major insulin spike. (1) Shake – Drink - & - Flush…First Thing In The Morning  Morning  After a nights sleep we have undergone a fasting period of sorts due to the 6-10 hour  period without nutrient intake. intake . Why do you think that it’s called “break-fast”? The body has long since utilized the available calories and nutrients from your last meal hours  before you get up in the morning. As a survival response glucagon and cortisol levels increase to free amino acids from muscle tissue as fuel for gluconeogenesis or as “muscle munchies” which is then converted into glucose. Two steps forward and two steps back makes for very poor progress. As you will recall, insulin elevation suppresses glucagon and cortisol release and activity. Since the body was simply looking for something to eat it should seem obvious that feeding it quickly is paramount to increasing net muscle mass, unless of course you trained your butt off the day before solely to have your musculature become muscle munchies and toilet trash?

 

A very simple solution is to place a shaker cup with 15-25g of dextrose or Chain'd Reaction(TM) with a scoop or 5 tabs of HumaPro(R) next to your bed. Upon waking mix it with a small amount of water and down 2000mg of L-Arginine with it before going off to intimate moments with the toilet and morning rituals (please flush when you are done). * Whey protein is rapidly absorbed into the intestinal and circulatory systems thus aiding in inducing insulin spike. However HumaPro(R) isn't toxic, is 99% utilized for Net  Nitrogen Utilization (NNU) as compared to whey which is about 17% NNU and 84% toilet trash. Your call. * Whey protein absorbs at a rate high enough to create a supraphysiological circulatory level of muscle building amino acids though studies have already shown HumaPro(R) to induce about 2-fold greater protein synthesis in comparison. * Dextrose absorbs at about the same rate as whey protein concentrate and itself induces a rapid insulin spike while acting as an immediate source of glucose. As little as 10 grams has an insulin simulative effect. The result is that the body does utilize the glucose in dextrose or Chain'd Reaction(TM) as its preferred energy source while promoting the use of the amino acids from whey  protein to be used to restore and increase muscle proteins. Maybe they did not realize that in the presence of insulin elevation, gluconeogenesis couldn’t occur? Cool, then use HumaPro(R) instead as it provides a unique analog of natural insulin that is anabolic to  protein based tissues but starves fatty tissues. tissues. *Of course drinking a protein/carb shake in the middle of the night prevents the morning catabolism before it can occur...and can leave a puddle to start your significant others morning off right... (2) Immediately After Training Or Forget The Gaining  Gaining  Intense exercise of any kind requires a great deal of energy. Since our body’s prime energy substrate is glucose it should not be a shock to find that blood glucose levels  plummet rapidly during du ring and after a hard-core weight-training period. By now you realize that low blood glucose triggers the release of catabolic hormones (glucagon and cortisol) to restore the needed glucose by way of muscle munching. Remember: Restoring circulating blood glucose is our physiology’s first priority…and it should be yours as well if you want to be a beast. Immediately After Each Work-Out Mix: 40-50g Whey Protein (Or either10 tablets of HumaPro(R) or a double scoop in a drink) d rink) 15g Dextrose 20g Vitargo™ (patented carbohydrate from Sweden)  Sweden)  10g Glutamine (Or a quality post-training recovery drink…I like Chain'd like Chain'd Reaction(TM)  Reaction(TM)  Optional Gluconeogenic Amino Acids:

 

2g Arginine 1g Alanine

Additional Branch Chain Amino Acids (BCAAs): 2g Valine 4g Leucine 2g Isoleucine *Gram for gram Glutamine –vs- dextrose provides the equivalent of glucose. Over 60% of intracellular muscle proteins are glutamine. *2g of Arginine have been shown to increase the glycogen synthesis rate about 40%. *The predominance of muscle proteins is made up of BCAAs…and BCAAs are anticatabolic. Or simply take a serving of Chain'D Out(R)... (More on these later) (3) 30-Minutes after the workout  workout  Within 30-45 minutes after you have ingested the whey protein/dextrose drink post workout your blood glucose will begin to fall again. At this point the idea is to feed the need with easily absorbed whole food protein and carbohydrates to maintain blood glucose, amino acids, and insulin levels without the insulin spike. The goal is to prevent the return to a catabolic state while fostering a repair and growth environment without an increase in accumulation of adipose tissue. This means that it is necessary to avoid fatty foods such as French fries and fast-food burgers. This is due to the fact that fatty foods absorb at much to slow of a rate to prevent the plummeting of blood glucose, which in turn will make your muscles munchies for gluconeogenesis again. *If you are an AM trainer a good 30 minute post work-out meal would be 6 egg whites with a piece of wheat bread. *If you train in the PM a few choices would be a chicken breast with a small bowl of whole grain rice or 3-4 oz. of bottom round steak with a small bowl of p pasta. asta. The light meal 30 minutes post work-out helps to allow the amino acids from your post training protein/dextrose drink to continue to be shuttled into muscle cells for growth instead of toward the liver for glucose production. (4) 2-3 Hours Post Workout Between 2-3 hours after your bout with the weights, eat a meal high in protein with reasonable amounts of carbohydrates and fats.

 

  So we have learned that timing the periods of high insulin release or spikes is the key to creating the hyper-nutrient transport environment. We have also learned about the evils of glucagon and cortisol release when mass gain is the goal. But there are more options to consider…

What Else Can We Do? When the topic of insulin augmentation comes up some less informed individuals assume insulin only makes you fat. In truth it is a due to insulin insensitivity or mistimed insulin release spikes that the emergence of Big Fat Bastards occurs. Let’s discuss this a little further. There are two main factors to consider when one evaluates the anabolic/anti-catabolic value of insulin and the potential for serious muscle mass gain. Increased Insulin Secretion The idea of intentionally increasing insulin secretion naturally has been often discussed  but seldom resulted in an actual gain in muscle mass for anyone. This is due to only one side of the anabolic potential for insulin being extorted and not both, and assuming diet alone will allow it to result in new lean tissue. In the case of increased insulin secretion there are many supplements that either mimic insulin in action or those that actually increase the amount of insulin released in response to nutrient ingestion. An increase in circulatory insulin results in an increase in cellular stores of amino acids and glycogen. The obvious result is a dramatic positive effect upon an athlete’s musculature if the nutrients are transported into muscle cells instead of fat cells. Insulin Insensitivity Insulin insensitivity or insulin resistance is a medical situation that relates to type-I diabetes. I could go on for pages about this condition but it is actually a condition where muscle cell insulin receptor-sites become resistant to the circulatory insulin released in response to the nutrient Since the body clear thethe excess blood glucose the system neveringestion. insensitive fat cell feast must to bloat and muscle cells snack.from The situation is again compounded when the un-fed and hungry muscle cells continue to experience decreased glucose levels and the liver glycogen reserves have been spent. First the release of muscle proteins (catabolism) results in gluconeogenesis at the expense of hard earned muscle mass. Second the need-to-feed signal from the muscle cells signal the brain that more food is required. Third the fat cells feast again and the Big Fat Bastard cycle begin again. Many dietary substrates affect insulin sensitivity either in a positive or negative sense. Obviously the goal of all healthy individuals is to decrease insulin resistance, but an athlete must focus upon significantly increasing muscle cell insulin sensitivity and decreasing fat cell resistance. The result is a great deal more lean muscle mass and a noted significant decrease in adipose tissue. Although there are many supplemental

 

substrates that have some degree of value in this area, there are a select few that research and experience has proven most effective. L-Arginine: This is an insulinogenic (insulin producing) amino acid. In fact the ingestion L-Arginine: This of as little as 2 grams of L-Arginine can increase the rate of muscle glycogen re-synthesis  by 40% post workout. Arginine has also been shown to be the main substrate for NO and a nd improve tissue repair rates. L-Glutamine:   This is another amino acid readily utilized in gluconeogenesis. An L-Glutamine: interesting aspect of L-Glutamine is that it can elicit the same insulin response gram for gram as glucose itself. Yet due to the gluconeogenic pathway to glucose being employed, no increase in adipose tissue results. This may be a major major reason why a great deal of research has supported the belief that L-Glutamine is anti-catabolic. 5 grams both before and after workouts have show respectable value. Taurine: Taurine is an amino acid that in it provides a non-insulin dependant transporter Taurine: Taurine for nutrients. This means that Taurine actually may mimic insulin at muscle cell receptorsites. 1-2 grams post-training has a synergistic effect with other pro-insulin function supplements and of course with food. Some acids have a suppressive upon chemical an individual’s Phenylalanine: Phenylalanine:  appetite. In the  case of amino Phenylalanine it triggers the releaseeffect of another called CCK (cholycystokinin) that induces a sensation of fullness. The real value of Phenylalanine lies in its affects upon sugar craving. 1-gram 3-times daily has notable suppressive activity. *PKU sufferers must avoid supplemental Phenylalanine use.    Note: Amino Acid ethyl esters are a better option for absorption and bioavailability. D-Pinitol: Of the current available standard supplements toted to aid in insulin receptorD-Pinitol: Of site sensitivity D-pinitol has stood the test of real world bodybuilders with respectable success. Though the product has been said to mimic insulin in effect, its real value is in its unique interaction with insulin receptor-sites that results in less insulin being required to protein and glycogen up-take and synthesis. Thisissupplement is classified In as an stimulate inositol phosphoglycan. Pharmaceutical grade D-pinitol called D-chiroinositol. several studies D-chiroinositol was shown to have dramatic positive effects upon the rate of glucose clearing and muscle cell up-take. 50mg has been noted as an effective dosage with a meal. 4-Hydroxy-Isoleucine:  Though many have not heard of the chemical as of yet I will say 4-Hydroxy-Isoleucine: Though it is quite likely that you will soon…a lot. 4-Hydroxy-Isoleucine is an amino acid that is naturally occurring in some foods or herbs. The most readily available source is from an herb called fenugreek. The seeds of fenugreek contain 0.08-0.10% 4-Hydroxy-Isoleucine  by weight. This means that the ground seed meal can provide as much as 10mg per gram. So what? 4-Hydroxy-Isoleucine affects glucose/amino acid transport by positively influencing insulin production by pancreatic Beta cells. When 45-90mg of this substance is ingested with a macronutrient, insulin release can increase as much as two-fold resulting in a significant increase in nutrient transport and cellular up-take in muscle

 

fibers...or you can simply replace all this with a serving of HumaPro(R). You be the  judge of the results.

HARD-CORE TRAINING  PROTOCOLS  For OTC ABSOLUTE ANABOLIC PHASES  As any advanced athlete is aware (or certainly should be) training techniques that result in a severe burning sensation in the target muscle tissue results in an increase in metabolic wastes such as lactic acid. This in itself increases localized IGF-1 production and the specific rearranging of the binding proteins in favor of lean tissue anabolism. The secondary effect is an increase in blood GH levels, which allows for a full-body effect. Since the specific goal of Hard-Core Training for OTC Absolute Anabolic Phases is in essence the so-called burn the most effective initial training techniques (for non-weenies) are rather obvious. Same Muscle Super Set (SS): (SS):   The goal is to increase work-load capacity without a significant loss of weight-load capacity while increasing the localized production in target muscle fibers of metabolic waste by-products. Muscle tissue has a primary energy source called ATP (Adenosine Tri-phosphate). To synthesize ATP the body must use macronutrients as substrates (raw materials). The favored substrate is muscle and liver stores of glycogen. Only the Glycogen stored in the target muscle and reserves in the liver can be used as raw materials. The primary by-product of glycogen utilization/oxidation is lactic acid. When a work-set is prolonged the result is an increase in lactic acid build-up. But the cells still require a weight over-load to act as a stimulus or trigger for actual growth to result. When SS SS are  are performed with this intent in mind the athlete chooses 2 exercises: A lighter primary isolation exercise that initiates the burn specific to the target muscle fibers, and (usually) a heavier compound exercise to prolong the build-up effect while still allowing for an adequate weight-load for fiber stimulation of growth. Same Muscle Tri-Super Sets (TSS):  (TSS):  Some times a group of exercises will provide a significant improvement in fiber recruitment for target areas. A good example is the shoulder girdle. It is an average noted fact that most weight trained athletes have poor symmetry in the shoulder girdle due to over stimulation of the anterior (front) deltoid and either poor lateral (side) or posterior deltoid development. This is more often a result of inadequate fiber innervation than a lack of effort. The answer is often TSS techniques. This is simply a matter of selecting 3 exercises that each pre-exhaust the target muscle while providing the painful thing we call stimulation to primary muscles. An example here is front delt raise, side lateral, and rear delt raise. They each target a separate area  but pre-exhaust another for greater fiber recruitment and IGF-1 activity. Continuous Tension (CT): When (CT): When a rep is performed employing only the middle 80-90% of possible motion the result is the fibers being placed under load continuously. When this is done with higher reps performed in a controlled manner the burn is a bitch and that

 

is saying it as nicely as possible. Many athletes finally develop the often-toted feel for the working fibers as a positive side effect of CT sets. Most just weenie out and stop long  before positive rep failure is achieved and maximum fiber stimulation (remember the word innervation?) is accomplished.

PROTOCOLS  The following example is Stage 2 with a level 1 OTC Absolute Anabolic Training Protocol. It is structured with a Monday/Wednesday/Friday training requirement to allow substantial recovery time and adequate an adequate reaction period for the growth factors discussed prior. Again this is a 28-day protocol though many use it as a two-week  bridging period p eriod between b etween OTC Max Androgen Phases. Some call it “Weenie Weeks” for some sadistic reason.

Days

Body Parts Trained

1 2 3 4

8 9 10 11

15 16 17 18

22 23 24 25

Back-Traps & Biceps Off Chest-Shoulders & Triceps Off

5 6 7

12 13 14

19 20 21

26 27 28

Legs: Quads-Hams & calves Off Off

*I do hope that it goes without saying that each week the weight is increased on worksets and that adequate warm-up sets are performed before going animal.

 

HARD-CORE TRAINING For  OTC ABSOLUTE ANABOLIC PHASES Stage 2 (Home Gym)  Gym) 

Back-Traps & Biceps Day# 1

8

15

Exercise

•

Level 1

Application

1.  Bent-Over Straight-Arm DB Row & Bodyweight Pull-Up (Wide Reverse Grip) 2.  Cross-Bench Bar Pull-Over (Narrow) & Corner T-Bar Row 3.  Mid-Range DB Dead-Lift/Shrug 4.  Front Shrug/Bar (Narrow) 5.  Reverse Grip Curl/EZ Bar & Single DB Hammer Curl & Standing DB Curls 1.  Bent-Over Straight-Arm DB Row & Bodyweight Pull-Up (Wide Reverse Grip) 2.  Cross-Bench Bar Pull-Over (Narrow) & Corner T-Bar Row 3.  Mid-Range DB Dead-Lift/Shrug 4.  Front Shrug/Bar (Narrow) 5.  Reverse Grip Curl/EZ Bar & Single DB Hammer Curl & Standing DB Curls 1.  Bent-Over Straight-Arm DB Row & Bodyweight Pull-Up (Wide Reverse Grip) 2.  Cross-Bench Bar Pull-Over (Narrow) & Corner T-Bar Row 3.  Mid-Range DB Dead-Lift/Shrug 4.  Front Shrug/Bar (Narrow)

 12 Reps SS SS 12 Failure SS SS 12  12 Reps 5-7 Reps  20 Reps CT 20 CT CT 20 CT  20 Reps  12 Reps TSS 12 TSS 5-7 Reps 5-7 Reps SS SS 12  12 Reps Failure SS SS 12  12 Reps 5-7 Reps CT 20 CT  20 Reps CT 20 CT  20 Reps  12 Reps TSS 12 TSS 5-7 Reps 5-7 Reps SS SS 12  12 Reps Failure SS SS 12  12 Reps 5-7 Reps  20 Reps CT 20 CT CT 20 CT  20 Reps

5. Reverse Grip Curl/EZ Single DB Hammer Curl &Bar & Standing DB Curls 1.  Bent-Over Straight-Arm DB Row & Bodyweight Pull-Up (Wide Reverse Grip) 2.  Cross-Bench Bar Pull-Over (Narrow) & Corner T-Bar Row 3.  Mid-Range DB Dead-Lift/Shrug 4.  Front Shrug/Bar (Narrow) 5.  Reverse Grip Curl/EZ Bar & Single DB Hammer Curl & Standing DB Curls

 12 Reps TSS TSS 12 5-7 Reps 5-7 Reps  12 Reps SS SS 12 Failure SS SS 12  12 Reps 5-7 Reps  20 Reps CT 20 CT  20 Reps CT 20 CT  12 Reps TSS 12 TSS 5-7 Reps 5-7 Reps

 

22

Example 1a

Work-Sets 2 2 2 2 3 

2 2 2 2 3 

2 2 2 2 3  2 2 2 2 3 

  Bent-Over Straight-Arm DB Rows are performed from a bent over position at a 90-degree angle to the floor with an a n arched back. With the elbows slightly bent and fixed both DB are brought from the hanging position straight back to just above the lower back.

 

HARD-CORE TRAINING For OTC ABSOLUTE ANABOLIC PHASES  Stage 2 (Commercial Gym) 

Back-Traps & Biceps Day# 1

8

Example 1b

Exercise 1.  Cable Straight-Arm Straight-Arm Pull-Down Pull-Down (Wide) & Cable Front Pull-Down (Narrow) 2.  Bent-Over Straight-Arm DB Row & 70 Degree Reverse Grip Bent Bar Row 3.  Bent-Over Cable-Cross Rear Delt Raise & Hammer Strength Seated Row (Double) 4.  DB Shrug & Up-Right Row 5. Cable/Rope Hammer Curls &  Narrow EZ Bar Curls 1.  Cable Straight-Arm Straight-Arm Pull-Down Pull-Down (Wide) & Cable Front Pull-Down (Narrow) 2.  Bent-Over Straight-Arm DB Row & 70 Degree Reverse Grip Bent Bar Row 3.  Bent-Over Cable-Cross Rear Delt Raise & Hammer Strength Seated Row (Double) 4.  DB Shrug & Up-Right Row 5. Cable/Rope Hammer Curls &  Narrow EZ Bar Curls

15

22

1. Cable Straight-Arm Straight-Arm Pull-Down Pull-Down (Wide) & Cable Front Pull-Down (Narrow) 2. Bent-Over Straight-Arm DB Row & 70 Degree Reverse Grip Bent Bar Row 3. Bent-Over Cable-Cross Rear Delt Raise & Hammer Strength Seated Row (Double) 4. DB Shrug & Up-Right Row 5. Cable/Rope Hammer Curls &  Narrow EZ Bar Curls 1. Cable Straight-Arm Straight-Arm Pull-Down Pull-Down (Wide) & Cable Front Pull-Down (Narrow) 2. Bent-Over Straight-Arm DB Row & 70 Degree Reverse Grip Bent Bar Row 3. Bent-Over Cable-Cross Rear Delt Raise & Hammer Strength Seated Row (Double) 4. DB Shrug & Up-Right Row 5. Cable/Rope Hammer Curls &  Narrow EZ Bar Curls

Level 1

Application SS SS 12  12 Reps 5-7 Reps  12 Reps SS SS 12 5-7 Reps SS SS 12  12 Reps 5-7 Reps SS SS 12  12 Reps 5-7 Reps TSS 12 TSS  12 Reps 5-7 Reps SS SS 12  12 Reps 5-7 Reps SS SS 12  12 Reps 5-7 Reps  12 Reps SS SS 12 5-7 Reps  12 Reps SS SS 12 5-7 Reps  12 Reps TSS 12 TSS 5-7 Reps  12 Reps SS SS 12 5-7 Reps SS SS 12  12 Reps 5-7 Reps  12 Reps SS SS 12 5-7 Reps SS SS 12  12 Reps 5-7 Reps  12 Reps TSS 12 TSS 5-7 Reps  12 Reps SS SS 12 5-7 Reps  12 Reps SS SS 12 5-7 Reps  12 Reps SS SS 12 5-7 Reps SS 12 Reps 5-7 Reps TSS 12 TSS  12 Reps 5-7 Reps

Work-Sets 2 2 2 2 3 2 2 2 2 3 2 2 2 2 3 2 2 2 2

 

HARD-CORE TRAINING For OTC ABSOLUTE ANABOLIC PHASES Stage 2 (Home Gym) 

Chest-Shoulders & Triceps Day# 3

10

17

24

Exercise

Example 1a

Level 1

Application

Work-Sets  Work-Sets 

1. 20 Degree Incline Bench DB Fly & 30 Degree Incline Bench Press/Bar 2.  Cross-Bench DB Pull-Over & Flat Bench Press/DB 3. Flat Bench DB Fly 4. *Flat Bench Front Raise/DB & Seated DB Press & Seated DB Side Lateral Raise 5. Standing EZ Bar Tricep Ext. &  Narrow Push-ups (Bodyweight) (Bodyweight)

SS 15 SS 15 Reps 5-7 Reps SS 15 SS 15 Reps 5-7 Reps 35-40 Reps  15 Reps TSS 15 TSS 5-7 Reps 5-7 Reps SS 15 SS 15 Reps Failure

2

1. 20 Degree Incline Bench DB Fly & 30 Degree Incline Bench Press/Bar 2. Cross-Bench DB Pull-Over & Flat Bench Press/DB 3. Flat Bench DB Fly 4. *Flat Bench Front Raise/DB & Seated DB Press & Seated DB Side Lateral Raise 5. Standing EZ Bar Tricep Ext. &  Narrow Push-ups (Bodyweight) (Bodyweight) 1. 20 Degree Incline Bench DB Fly & 30 Degree Incline Bench Press/Bar 2. Cross-Bench DB Pull-Over & Flat Bench Press/DB 3. Flat Bench DB Fly 4. *Flat Bench Front Raise/DB & Seated DB Press & Seated DB Side Lateral Raise 5. Standing EZ Bar Tricep Ext. &  Narrow Push-ups (Bodyweight) (Bodyweight) 1. 20 Degree Incline Bench DB Fly & 30 Degree Incline Bench Press/Bar 2. Cross-Bench DB Pull-Over & Flat Bench Press/DB 3. Flat Bench DB Fly 4. *Flat Bench Front Raise/DB & Seated DB Press & Seated DB Side Lateral Raise 5. Standing EZ Bar Tricep Ext. &  Narrow Push-ups (Bodyweight) (Bodyweight)

SS 15 SS 15 Reps 5-7 Reps SS 15 SS 15 Reps 5-7 Reps 35-40 Reps TSS 15 TSS  15 Reps 5-7 Reps 5-7 Reps SS 15 SS 15 Reps Failure SS 15 SS 15 Reps 5-7 Reps SS 15 SS 15 Reps 5-7 Reps 35-40 Reps TSS 15 TSS  15 Reps 5-7 Reps 5-7 Reps SS 15 SS 15 Reps Failure SS 15 SS 15 Reps 5-7 Reps SS 15 SS 15 Reps 5-7 Reps 35-40 Reps TSS 15 TSS  15 Reps 5-7 Reps 5-7 Reps SS 15 SS 15 Reps Failure

2

2 1 2

3

2 1 2

3 2 2 1 2

3 2 2 1 2

3

 

HARD-CORE TRAINING For OTC ABSOLUTE ANABOLIC PHASES Stage 2 (Commercial Gym)  Gym) 

Chest-Shoulders & Triceps Day# 3

10

17

24

Exercise

Example 1b

Level 1

Application

Work-Sets  Work-Sets 

1. 20 Degree Incline Bench Cable Fly & 30 Degree Incline Bench Press/Bar 2. Cross-Bench DB Pull-Over & Hammer Strength Flat Bench Press 3. Cable-Cross 4. *Flat Bench Front Raise/DB & Seated DB Press & Seated DB Side Lateral Raise 5. Standing EZ Bar Tricep Ext. & Cable Push-Down (Wide Bar) 1. 20 Degree Incline Bench Cable Fly & 30 Degree Incline Bench Press/Bar 2. Cross-Bench DB Pull-Over & Hammer Strength Flat Bench Press 3. Cable-Cross 4. *Flat Bench Front Raise/DB & Seated DB Press & Seated DB Side Lateral Raise 5. Standing EZ Bar Tricep Ext. & Cable Push-Down (Wide Bar) 1. 20 Degree Incline Bench Cable Fly & 30 Degree Incline Bench Press/Bar 2. Cross-Bench DB Pull-Over & Hammer Strength Flat Bench Press

SS 15 SS 15 Reps 5-7 Reps SS 15 SS 15 Reps 5-7 Reps 35-40 Reps TSS 15 TSS  15 Reps 5-7 Reps 5-7 Reps SS 15 SS 15 Reps Failure SS 15 SS 15 Reps 5-7 Reps SS 15 SS 15 Reps 5-7 Reps 35-40 Reps  15 Reps TSS 15 TSS 5-7 Reps 5-7 Reps SS 15 SS 15 Reps Failure SS 15 SS 15 Reps 5-7 Reps SS 15 SS 15 Reps 5-7 Reps

2

3. 4. Cable-Cross *Flat Bench Front Raise/DB & Seated DB Press & Seated DB Side Lateral Raise 5. Standing EZ Bar Tricep Ext. & Cable Push-Down (Wide Bar) 1. 20 Degree Incline Bench Cable Fly & 30 Degree Incline Bench Press/Bar 2. Cross-Bench DB Pull-Over & Hammer Strength Flat Bench Press 3. Cable-Cross 4. *Flat Bench Front Raise/DB & Seated DB Press & Seated DB Side Lateral Raise

35-40  15Reps Reps TSS 15 TSS 5-7 Reps 5-7 Reps SS 15 SS 15 Reps Failure SS 15 SS 15 Reps 5-7 Reps SS 15 SS 15 Reps 5-7 Reps 35-40 Reps TSS 15 TSS  15 Reps 5-7 Reps 5-7 Reps

1-2 2

5. Standing EZ Bar Tricep Ext. & Cable Push-Down (Wide Bar)

SS 15 SS 15 Reps Failure

3

2 1-2 2

3 2 2 1-2 2

3 2 2

3 2 2 1-2 2

 

HARD-CORE TRAINING For OTC ABSOLUTE ANABOLIC PHASES  Chest-Shoulders & Triceps A common long term potential error made in chest training is that the athlete attempts to simply lift or move as much weight as possible without forcing the target muscle to do the predominance of the work. Moving big weights is an awesome thing to accomplish,  but a small chest is a self-imposed reason to wear loose shirts on hot h ot dates. By allowing a llowing the front delts and triceps to carry the greater weight and workloads an imbalance in muscle mass usually occurs due to a greater number of these muscle fibers being innervated. Sounds pretty simple I suppose, but many would-be-beasts have never even felt a hard-core, bring you to your knees burn in in their pectoral complex. Same muscle Super-Sets (SS (SS)) and Triple-Super-Sets (TSS ( TSS)) are two of the most effective techniques  possible for increased localized IGF-1 production. The synergistic employment of these two man-breakers for Co-activated muscle groups (such as chest, delts, and triceps) allows for each muscle fiber group in turn to be innervated to a brutal degree. *Flat Bench Front Raise/DB is performed as follows: (1)  Lay face up on a flat bench with a lighter  dumbbell in each hand lighter dumbbell (2)  With palms facing toward the floor and almost touching the floor both DB are raised simultaneously.  (3)  Once the DB are at 90 degrees to the floor lower in a slow controlled manner.  The goal is a quality stretch and improved range of motion.

 

HARD-CORE TRAINING For OTC ABSOLUTE ANABOLIC PHASES Stage 2 (Home Gym) 

Legs Day# 5

Exercise 1.  Sissy Squat & DB Lunge 2.  Decline DB Leg Curl & Straight-Leg Dead-Lift 3. DB Leg Ext. & Bottom Position Bar Squat

4. DB Calve Raise (Single) & 12

Donkey Calve Raise 1.  Sissy Squat & DB 2.  Lunge Decline DB Leg Curl & Straight-Leg Dead-Lift 3. DB Leg Ext. & Bottom Position Bar Squat

4. DB Calve Raise (Single) & 19

Donkey Calve Raise 1.  Sissy Squat & DB Lunge 2.  Decline DB Leg Curl & Straight-Leg Dead-Lift 3. DB Leg Ext. & Bottom Position Bar Squat

4. DB Calve Raise (Single) & 26

Donkey Calve Raise 1.  Sissy Squat & DB Lunge 2.  Decline DB Leg Curl & Straight-Leg Dead-Lift 3. DB Leg Ext. & Bottom Position Bar Squat

4. DB Calve Raise (Single) & Donkey Calve Raise

Example 1a

Level 1

Application Work-Sets  Work-Sets   12 Reps SS SS 12 5-7 Reps SS SS 12  12 Reps 5-7 Reps  12 Reps SS SS 12 5-7 Reps  12 Reps SS SS 12 Failure  SS SS 12  12 Reps 5-7 Reps  12 Reps SS SS 12 5-7 Reps  12 Reps SS SS 12 5-7 Reps  12 Reps SS SS 12 Failure   12 Reps SS SS 12 5-7 Reps  12 Reps SS SS 12 5-7 Reps SS SS 12  12 Reps 5-7 Reps SS SS 12  12 Reps Failure  SS SS 12  12 Reps 5-7 Reps  12 Reps SS SS 12 5-7 Reps SS SS 12  12 Reps 5-7 Reps SS SS 12  12 Reps Failure 

2 2 2 2  2 2 2 2  2 2 2 2  2 2 2 2 

 

HARD-CORE TRAINING For OTC ABSOLUTE ANABOLIC PHASES Stage 2 (Commercial Gym) 

Legs Day#

Exercise 1.  Sissy Squat & DB Lunge 2.  Lying Leg Curl & Machine Straight-Leg Dead-Lift 3. Leg Ext. & Bottom Position Bar Squat

5

4. DB Calve Raise (Single) & Single Seated Calve Raise 1.  Sissy Squat &

12

DB 2.  Lunge Lying Leg Curl & Machine Straight-Leg Dead-Lift 3. Leg Ext. & Bottom Position Bar Squat

4. DB Calve Raise (Single) & Single Seated Calve Raise 1.  Sissy Squat & DB Lunge 2.  Lying Leg Curl & Machine Straight-Leg Dead-Lift 3. Leg Ext. & Bottom Position Bar Squat

19

4. DB Calve Raise (Single) & Single Seated Calve Raise 1.  Sissy Squat & DB Lunge 2.  Lying Leg Curl & Machine Straight-Leg Dead-Lift 3. Leg Ext. & Bottom Position Bar Squat

26

4. DB Calve Raise (Single) & •

Example 1b

Level 1

Application Work-Sets  Work-Sets   12 Reps SS SS 12 5-7 Reps SS SS 12  12 Reps 5-7 Reps  12 Reps SS SS 12 5-7 Reps  12 Reps SS SS 12 8-10 Reps  SS SS 12  12 Reps 5-7 Reps  12 Reps SS SS 12 5-7 Reps  12 Reps SS SS 12 5-7 Reps  12 Reps SS SS 12 8-10 Reps   12 Reps SS SS 12 5-7 Reps  12 Reps SS SS 12 5-7 Reps SS SS 12  12 Reps 5-7 Reps SS SS 12  12 Reps 8-10 Reps  SS SS 12  12 Reps 5-7 Reps  12 Reps SS SS 12 5-7 Reps SS SS 12  12 Reps 5-7 Reps SS SS 12  12 Reps 8-10 Reps 

2 2 2 2  2 2 2 2  2 2 2 2  2 2 2 2 

Single Seated Calve Raise   Bottom Position Bar Squats performed by setting the setting the bar safety stops at a level that allows a below parallel squat. After unracking the bar squat below parallel and stop  just above the safety stops before extending to only ¾ of full lockout. This is a form of

CT. CT.

 

BASIC SUPPLEMENTATION For  OTC ABSOLUTE ANABOLIC PHASES  Just as we have earlier discussed and of course will do so again, the supplemental factors relating to the absolute anabolic hormone insulin, we will also take a look at those relating to GH and its anabolic by-products. Of course this requires an understanding of the production and regulation of GH first, I really don’t do this just to make science geeks happy. This holds great importance in that the reader must have a grasp of supplemental factors that really do promote its release or be another person cruising the magazine ads hoping the products you buy actually work. The GH Basics…Please Growth hormone (GH) is a polypeptide hormone made up of a 191 amino acid sequence (in humans). GH is secreted or released from special cells in the anterior pituitary gland called “somatotropic cells”. The average adult produces 0.5-1.5iu of GH daily. Some of the muscle growth effects of GH are actually induced and mediated by a GH by-product called IGF-1 (Insulin-Like Growth Factor-1). Sometimes IGF-1 is refereed to as somatomedin duecarbohydrate to its mediating properties. In general, in protein (amino acid) and (glucose/glycogen) sparing GH and secretion the releaseresults or mobilization of fat (fatty acids) for an energy source. So GH itself has an anti-catabolic (tissue sparing) effect on muscle mass and a destructive or catabolic effect on love handles. Due to the increase in IGF-1 resulting from GH secretion, muscle mass increases. It should be noted that IGF-1 is one of the most anabolic substances the human body produces. Evil Somatostatin As you are aware of by now, the body has a series of checks and balances to regulate its naturally produced hormones and hormone-like substances. The regulation of GH secretion is predominantly the job of another hormone called somatostatin. Somatostatin is produced by the Delta cells of the Islets of Langerhans in the pancreas, the intestines, and in the hypothalamus. For the most part somatostatin inhibits the action or release of hormones locally. This means that: (1)  Pancreatic somatostatin inhibits pancreatic release of insulin and glucagon. (2)  Intestinal somatostatin inhibits gastrointestinal hormones like gastrin, secretin, CCK and GIK. (3)  Hypothalamus released somatostatin inhibits the pituitary hormone GH. 

BASIC SUPPLEMENTATION For OTC ABSOLUTE ANABOLIC PHASES 

 

  So now we know that the amount of somatostatin we release determines the amount of food we can process and transport as well as how much of it is turned into muscle or fat. Like I said…evil somatostatin. Okay, so the series that regulates GH release/activity goes like this:

(1)  The hypothalamus receives neurological and chemical signals that tell it to secrete GHRH (Growth hormone releasing hormone. (2)  The pituitary gland receives the make/release GH order when the GHRH merges with its receptors (3)  GH circulates to muscles; organ and liver tissue were it initiates the production of IGF-1 and other growth factors. (4)  As we age or due to the body regulation, the hypothalamus releases somatostatin that in turn tells the pituitary to shut down GH release and tells other tissues to shut down the GH receiving receptors. *Any supplement that is intended to increase GH or IGF-1 levels would need to have an effect upon this system of checks and balances.

Fables – Fads & Fools There are actually several items in the supplemental category that promote GH release by suppressing somatostatin release and activity. A couple effect GH release by mimicking or affecting the amount of GHRH secreted. Unfortunately none has ever been validated clinically to also result in an increase in even one ounce of lean muscle mass. This is not to say that they have no value to hard-core beasts. But this is to say that the clinical testing never included training protocols to accompany the elevation or a functional approach to utilization. Fat people who lay around were the primary recipients of the testing, not athletes. Some research facilities have way too much money and time to waste. Additional natural pituitary GH is released as a result of several metabolic factors including hypoglycemia (low blood sugar), hyperaminoacidemia (high blood amino acid content), and training induced metabolic waste such as lactic acid and glutamate.

BASIC SUPPLEMENTATION For OTC ABSOLUTE ANABOLIC PHASES

 

My goal here is to make people think before they purchase a supplement. In the past and certainly in the future, ads for my books and any mention of my articles have been pulled from magazines as a result of advertisers fearing items of interest I have pointed out to my readers. Considering the endless body of scientific evidence relating to the benefits of stimulation of GH release what effective is normally possible, wonder why every supplement company is notabove producing products that you workmay without negative side effects. That is where the problem lies: Producing products that work, are affordable, and without side effects is a difficult task to accomplish. I will not debate the value of synthetic GH in this text, but I certainly will take some pleasure in sharing viable OTC supplemental options that are more affordable and work to a respectable degree. The so-called GH stimulators and releasers are a non-drug class of supplementation. I must add however that some countries do regulate the products due to their surprising ability to reinstate or increase total daily GH/IGF-1 production and release. In fact a  properly produced GH formula can trigger an equivalent GH release in a 70-year-old man as was realized when he was 18 years old. An even greater response realized from younger individuals. Arginine & Ornithine Increased muscle/decreased fat tissue, quicker recovery, improved wound healing, and the immunostimulant effects of a well-structured formula are not solely due to an increase in total GH release. This is actually due, in part, to some of the growth stimulating qualities of the substances themselves and other hormone pathways stimulated via these substrates. L-Arginine and L-Ornithine have a profound suppressive effect upon somatostatin release and activity. This means that each can increase GH secretion by decreasing the feedback loops that shuts down pituitary release. Additionally L-Ornithine has an inhibitive effect upon glucagon release, which fosters an increase in IGF-1 formation and activity. About half of an orally administered dosage of L-Arginine is metabolically converted into LOrnithine. This would imply that the use of both amino acids together would be a waste of money then. Not so by any means. When ingested together the presence of the supplemental L-Ornithine dramatically decreases the amount of L-Arginine converted. conv erted. So the result is an increase in the amount of L-Arginine that actually enters the circulatory system to suppress somatostatin and have improved IGF-1 formation. There are other amino acids that increase the release of GH but the over all synergystic value of LArginine holds some value to consider.

BASIC SUPPLEMENTATION For  OTC ABSOLUTE ANABOLIC PHASES 

 

L-arginine also plays several other important roles in the body when hard-core training, injury, surgery or any other physical trauma is involved. Stress on the body triggers significant increased use of L-Arginine. These stresses include natural activities in the  body such as growth and muscle increase due to exercise as well as externally related stresses such as injury and illness. During periods of trauma, arginine enhances nitrogen retention by releasing the hormones GH, IGF-1 and Insulin and promoting creatine synthesis. Additionally L-Arginine positively influences the production and function of Nitric Oxide (NO). NO moderates everything from insulin sensitivity to erectile function. Ligaments and tendons respond to GH by becoming stronger and less prone to injury. Joints lubricate and function pain free as well. Clinical studies involving stimulation of GH using free form L-Arginine has proven conclusively that L-Arginine, in the proper formula, can reinstate and enhance GH levels in any age group. This is interesting in that the use of a supplemental amino acid can in effect reinstate normal GH secretion in even the elderly. Are Glutamine Based Growth Hormone Releasing Products A Bad Idea? Quite a bit of information is available regarding the benefits of amino acid supplementation. This is especially true for purposes of stimulating growth hormone (GH) release from the pituitary gland for athletic and anti-aging purposes. As a rule glutamine supplementation for the intent of GH augmentation is approached through the ingestion of 2 - 25 grams of supplemental glutamine per day on an empty stomach. This would require a first thing upon waking approach in the morning and immediately prior to retiring at night. Some clinical studies have shown as much as a 400% increase in circulatory GH as a result of as little as 2 grams of supplemental LGlutamine ingestion. L-Glutamine taken in small sub-gram quantities or with meals containing complete  proteins is not realistic or effective, nor is such supplementation likely to result in an increase in GH release.

BASIC SUPPLEMENTATION For 

OTC ABSOLUTE ANABOLIC PHASES When ingested on an empty stomach L-Glutamine acts as a growth hormone secretagogue because it converts to the excitotoxic metabolite glutamate. A secretagogue

 

is simply something that makes a target organ or gland secrete something, kind of like  babies and water. In turn glutamate acts by stimulating the hypothalamus to secrete growth hormone releasing hormone (GHRH), which causes the pituitary gland to release growth hormone (GH). Sharp increases in brain glutamate levels maybe hazardous to the  brain and nervous system and glutamine GH supplementation may create sharp increases in brain glutamate levels. Glutamine GH supplementation therefore is theoretically sited as a risk to the nervous system. Huh? My medical dictionary defines "Excitotoxin" as: as: A class of substances that damage neurons through paroxysmal overactivity. The  best-known excitotoxins are the excitatory amino acids that can produce lesions in the central nervous system similar to those of Huntingdon's chorea or Alzheimer's disease. Excitotoxicity is thought to contribute to neuronal cell death associated with stroke. Let me explain that a little further before anyone tosses out that big bottle of LGlutamine. Glutamate is a neurotransmitter, an excitatory amino acid (EAA) and an excitotoxin. So-called normal levels of glutamate are quite healthy and actually necessary for healthy brain function. However, abnormally high levels can be toxic to neurons. Glutamine is easily converted to glutamate in the due to enzymic activity and water. A great deal of this conversion occurs in the brain and nervous system. An increase in brain glutamine can cause an increase in the release of glutamate by the neurons into the spaces between the brains neurons. When the increase is not moderated correctly by the brain and nervous system then the result will be an effect called glutamate excitotoxicity. Glutamate excitotoxity is the necrosis (premature death) of neurons by paroxysmal overactivity (overexcitation/over-stimulation) by glutamate. Under normal conditions excess extracellular glutamate is eliminated by the protective actions of astrocytes, also known as glial cells. The astrocytes scavenge extracellular (outside of the cells) glutamate and convert it back to glutamine. This protective mechanism requires large amounts of energy in the form of ATP -- energy that may not  be available under less than ideal conditions such as extreme diet restriction periods. Think about it!

BASIC SUPPLEMENTATION For

OTC ABSOLUTE ANABOLIC PHASES Why an empty stomach? Under normal conditions the blood-brain barrier protects the brain from excessive amounts of any single amino acid. However that protective effect is reduced significantly

 

when a single amino acid is taken on an empty stomach, without other amino acids. In fact it is due to the natural protection of the blood-brain barrier that it is considered necessary to take L-Arginine and glutamine on an empty stomach for the intended  purpose of stimulating the release of o f growth hormone. If the L-arginine and/or glutamine is taken as part of complete proteins, such as meat, eggs and protein powders, with a meal or on a full stomach, then it will be in a situation that forces it to compete with other nutrients and amino acids for entrance to the brain. In short it is the absence of competing nutrients that allows L- Arginine and glutamine to act as GH secretagogues.

Beast Diet Without doubt the most anabolic substance in a beasts muscle mass arsenal is simple food. Every cell in you body is dependent upon food for existence and survival…even  before considering the needs for growth. If you train like a beast be ast you have h ave to eat like one on e as well. If you want to bark with this big dogs you can’t pee like a puppy when it comes to training OR diet. It seems that ever since the then surgeon general made recommendations in 1988 that the American public dramatically reduce the intake of fats, especially saturated fats, that most every food-stuff company has been on a near “0” fat kick. Red meat, eggs and dairy  products were summarily ejected from the diets of even the most astute like a visiting mother-in-law. Sad since these are certainly the superiors of the average available whole food sources for muscle building protein. In fact it seemed as if every wanna-be nutritional expert sported their own not-so-unique diet plan high in complex carbohydrates with low protein and no fats like religions of the truly weird. Please save us all from the fanatics of any venue. We were told that the diets would cure diabetes, control blood pressure and reduce cholesterol to the healthiest of levels all while providing the massive but cut physiques of cartoon proportions. It didn’t work, did it! It certainly did nothing for fat loss either. Hmmm, I think the US obesity is nearing 70% of the general public. The error was in their assumptions. The idea was that the body would best utilize carbohydrates in the absence of fats since they are the preferred fuel substrate. The lack of fat would therefore reduce the fat deposits in heart/arteries and allow for a decrease in fat stores as well, all while fueling monstrous workouts and recuperation without a hitch. Did I mention that it failed? The result was uncontrolled insulin release at all the wrong times and lots of fat people running around a round waiting for the answers from the faithful. The human body is an amazing living work of art constantly in a state of change. It has the capacity to be reactive to a surprising degree as if it were a regenerative piece of  biochemical machinery adaptive to its environment. e nvironment. (Oops, it is!) If your goal is to be a  beast and survive this world a little longer than most, it certainly ce rtainly behooves you to learn to select foods that work with, instead of against, your body’s biochemistry.

 

 No two bodies are a re the same. Just as each eac h individual possesses a different appearance, appea rance, so does each and every one of you have a different hormonal profile? This also should suggest to all that no one diet fits all. Thankfully we do have only 3 basic body types and each person is a make-up of a high percentage of one, and a lower percentage of only one other.

Body Types The three generally accepted body types are ectomorph, endomorph and mesomorph. As a rule few people are wholly one or another but actually a predominance of one with tendencies of another. We will discuss the dietary and hormonal factors relating to each of these in some detail as we progress, but for now please realize that no one diet fits all when the goal is increased muscle mass with minimum fat accumulation. However I will say that the keto diet is the best approach to fat loss and lean tissue retention during calorie restricted, cutting up periods. What is Food? All foods, from the protein shake you drank after your last work-out to that weird looking dish your AuntThe thinks is your favorite, are composed of macroand andfats. micro nutrients and of course water. macronutrients are protein, carbohydrates These are the only calorie providing nutrients available. Calories are energy and repair/building materials for cells. Micronutrients are vitamins, trace elements and minerals. Though they provide no calories they do perform or provide for a multitude of cellular functions necessary for life and growth. If we ingest no macronutrients we will eventually starve. Without a supply of micronutrients we would suffer a variety of deficiency diseases and a gradual health decline until we die. In either case, both are necessary for life and health…and more so for beast building. Balancing Macronutrients If balancing food macronutrients was as easy as driving to a fast-food shop there would  be a lot more people not reading this text (and they would look great while not doing so). Balancing the macronutrients is a matter of intended goal and of course health. For instance an athlete attempting to loose weight in the form of body fat would require less calories than one who intends upon an increase in total mass. Not to mention all different athletes have different macronutrient needs. All macronutrients are a source of body energy. We count the amount of energy each  provides in calories: Macronutrient Protein Carbohydrates Fats

Calories Per Gram 4 4 9

Converted To In The Body Amino Acids Glucose/Glycogen Fatty Acids

It would be quite easy to adjust calorie counts to or needs if we could simply go to the store and buy 3 scoops of protein, 2 scoops of fat and 1 scoop of carbohydrates (complex

 

carbs only, please). But whole foods are made up of different consistencies of each macro and micronutrient. *Though the body can remain healthy without carbohydrates it cannot survive without either protein or fats, both are required. I often run into advocates of the high carb church who use the argument, like I care, that the brain requires a great deal of glucose to function. This is true to an extent, but the brain gets more than enough glucose from  protein and fats. Any advocate who replies with “huh” must kneel before the halls of  biology 101 at this point and pray for guidance! Then go back and read all about gluconeogenesis and maybe ketones. The key is to adjust carbohydrates to the actual caloric needs of the individual and proper timing for their delivery, like don’t eat candy  before bed as your last meal of the day. Please think about this as you read on.

Ectomorphs Ectomorphs are often referred to as "hard gainers" g ainers" when it comes to gaining muscle mass. They usually can train like Godzilla ravaging a local seaport but appear less muscular as a result of their efforts. Many typically maintain a slim appearance despite their surprisingly high caloric intake. As a rule, ectomorphs possess elongated muscle bellies that give them a streamlined or sleek appearance. Nutrition for the Beastly Ectomorph  Ectomorph  An ectomorph will gain the greatest mass from a diet that is high in protein and carbohydrates but moderate in fat. Ingesting carbs in proportion to protein for an ectomorph is a matter of creating a 1:2 ratio. The reason for this is that ectomorphs tend to be somewhat insulin resistant, so they need to consume more carbs in order to promote growth. Why? As you may recall, the body will convert muscle stores of amino acids into glucose (gluconeogenesis) if there is a lack of available glycogen. Since ectomorphs are somewhat insulin resistant they seldom are able to create adequate glucose/glycogen stores to fuel training and recovery. For them training leaves little in the way of energy stores to fuel recovery, so adaptation in the way of growth is near impossible. This is like trying to build a house without any materials…or workers to do so. But if the body can convert fat into energy producing ketones and fat has more calories per gram, why not eat a high fat diet instead?

Ectomorphs  This problem of running out of readily available energy substrates is especially so for ectomorphs due to their excessively high metabolic rate. As a result their bodies simply cannot convert fats into ketones fast enough to keep up with metabolic needs and their  propensity toward insulin resistances results in reduced capacity to transport and store glucose as glycogen in muscle and liver tissues, then our body’s tap into muscle tissue for gluconeogenic amino acids to make enough blood sugar/glucose to survive. When selecting carbohydrate sources an ectomorph or any somatype should, with the exceptions of Creating The Hyper-Nutrient Transport Environment, mostly choose

 

those that have a low glycemic indices so weight gain will primarily muscle. When at rest the body needs time to process and properly store carbohydrates as muscle and liver glycogen while fueling recovery and growth. High glycemic carbohydrates tend to trigger an emergency response for blood glucose clearing and too brief of a period for glycogen synthesis and replacement. After training and during the post-training anabolic window this is of course an effective way to induce hyper-recovery. However, during normal metabolic rest periods, such as during sleep and periods 3 hours or more post-training, brief high blood glucose periods promote calorie wasting and  prolonged periods of insufficient calories needed for energy available. The result is again; muscle tissue becomes munchies for gluconeogenesis. Paying careful attention to how each carb seems to affect your unique physique is important. As example, if you appear flat then increase your carbs until your muscles appear fuller. If your muscles appear soft then try cutting down on carbs and decreasing fat intake because your insulin levels may  be to high for too long of a period. For most this will cut down some water retention while maintaining muscle fullness. Start by taking in moderate amounts. Fats will only  become a problem if an athlete consumes too much and limits intake to saturated fats. Otherwise fat is important in helping you maintain strength, energy, effectual hormone levels and well-being. Ectomorphs have higher metabolic rates. As a result, they require near constant calorie consumption. Some simply cannot eat enough due to a continuous sensation of fullness.

Ectomorphs  I admit that eating every 2-3 hours is pretty hard to do sometimes. For this reason and  because I like the taste of many, I recommend using protein shakes and meal replacement drinks as an alternative for some meals. The ectomorph has probably the highest caloric need of the somatypes due to excessive calorie expenditure. In fact, most will need to ingest a minimum of 15 calories per pound of bodyweight daily to increase body mass.

  1. 0-1.5g of protein per pound of bodyweight. (200 lb person = 200-250g Protein)

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0-2.5g of carbohydrates per pound of bodyweight. (200 lb person = 400-500g   2. carbs)

  3. Fat intake should be about 20-25% of total calories and include EFAs   4. It is paramount that an ectomorph eats at least 6 times a dday, ay, but most will not

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make beast status unless they eat every 2-3 hours  Other than avoiding severe overtraining, the most important part of putting on significant mass for the ectomorph is their often-overlooked diet. There seems to be a commonality  between ectomorphs and fat people in that both swear they are doing all they can in controlling food intake in relation to their goal. But if you follow a fat dude around you likely find that he does anything but decrease calorie intake, and the ectomorph usually eats like a bird or eats well only a couple of times daily. The food we ingest provides the necessary building blocks to repair and build muscle tissue. Increased food intake will result in grater muscle tissue repair and growth.

 

Seldom will an ectomorph get anywhere near the beast level by training with perfect form and then going home for bean sprouts and alfalfa shoots. Building muscle requires a great deal of energy, energy to train and to fuel metabolic processes that promote growth. That energy comes from the daily intake of calories, or it comes from the loss of hard earned muscle tissue. But it will come from somewhere no matter what anyone claims. The timing of meals is also important. Upon waking your body has under gone several hours of fasting. During this period the body taps into the catabolic pathway to fuel metabolic needs not met by energy stores. So it is paramount that calories are ingested as soon as possible upon waking. Post workout an athlete has expended a great deal of energy stores and set into motion the recovery system. If there are no energy reserves and calories are not provided immediately, then of course muscle munchies is the result. It really is not all that difficult to discover your total daily calorie intake. First acquire a  Nutritional Almanac. It provides the breakdown of foods by calories and macronutrient ratio. To determine the average amount of calories consumed per day, add up all of the calories ingested, not left on the plate, in a week and divide the total by seven. It is usually helpful to keep a log of what and when you have eaten. You must cycle your diet. For example increase your calorie intake by 1000-1500 calories per day for two weeks then reduce to your original calorie intake. This helps to stimulate growth due to an alteration in nutrient uptake in favor of lean tissue storage i.e. muscle. It is important to eat a minimum of 5-6 small meals a day as it increases nutrient absorption. Muscle is mostly made of protein. At least 1g of protein per pound of body weight must be ingested daily or the result will be a rapidly limited gain in muscle. Training Ectomorphs tend to recover slowly between sets. This is a result of most also being insulin resistant to some degree. Let me explain that a little further. Insulin aids in metabolism and transport of nutrients. The body uses macronutrients to make cellular energy in the form of Adenosine Tri-phosphate (ATP). So poor nutrient transport causes reduced ATP and its required regenerative substrates dwindle away quickly (dwindle?). Low ATP equals low energy and poor recovery time. For this reason most ectomorph end up training in a less than 100% manner due to only a 60-70% regeneration rate between sets. The obvious solution is to rest longer between work-sets. Most will benefit greatly  by resting 2.5-3 minutes between actual work-sets. This means not doing other things that expend calories as well. This will allow an increase in cellular ATP stores and the resulting energy for contractions it provides. A point of interest here is that post-training recovery requires a lot of ATP as well. When an ectomorphic athlete trains in a manner that disallows adequate ATP regeneration between work-sets the result is serious ATP depletion post workout. This slows recovery to a snails pace and brings growth to a stand still. Cardio Other than keeping a healthy sex life most ectomorphs should limit their cardio training to preserve energy expenditure and to reduce recovery requirements. Enough said.

 

Endomorphs Endomorphs are predominantly those those individuals with a large bone structure. The nonathlete endomorph possesses a high body fat percentage level, a slow metabolism, and a small amount of muscle mass and actual muscle size. Most can naturally move some relatively heavy weights around the gym, but due to a slower metabolism fat loss is very difficult. It seems that all too often endomorphs feel they are making little progress from their training effort simply because the excess fat can hide their hard-earned muscle gains or fat loss. Sad since almost all endomorphs possess a readily accessible ability to  become beasts of amazing proportions. I am sure the reader who is a basic endomorph will not want to realize this, but endomorphs commonly have higher estrogen levels, specifically in the form of 17bestradiol, than the ectomorph and they are more insulin resistant. Unfortunately this results in a higher degree of fat accumulation than expected because estrogens are highly anabolic to adipose tissue and only moderately anabolic to muscle tissue. The result is increased fat anabolism due to improved nutrient storage moderated by insulin….in fat. It should seem evident that the beast envisioning endomorph needs some degree of insulin/estrogen control as a basis to diet. (Huh?) Our diets play a major role in the hormone profiles that become unique to us. High fiber diets tend to help reduce estrogens by elimination. Even so-called fiber drinks are an aid in this area. Certain fats, such as flaxseed oil, contain human lignans that block estrogenic activity while aiding in improving muscle cell insulin sensitivity. So the goal of a wanna be beast endomorph is a high protein, moderate fat, high in unsaturated fats, and low carbohydrate diet. In this case daily carbohydrate intake should be under 100g and solely from green vegetable sources. Raw lettuce and spinach are great for this since they are high in fiber and very low in calories. I fully realize that I will receive several nasty letters for pointing this out, but the most effective diet for an endomorph is simplistic at best. Think of eating all of the meats and eggs you want 6 times daily. This includes sausages, beef, pork, while adding 3 small salads daily with raw lettuce and spinach with a dressing made of 1-tablespoon olive oil, 1-tablespoon flax seed oil, and 1-tablespoon vinegar per salad and you pretty much have created a highly effective keto diet. The diet even provides for the maximum production level of testosterone and other androgens while inhibiting the estrogenic activity. And most realize a nice improvement in cholesterol values as well.

  1. 2.0-2.5g of protein per pound of bodyweight daily (200lb person = 400-500g

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daily) 2. 0.5g or less carbohydrates daily 3. Three tablespoons each of flax seed oil and olive oil daily 4. CLA 3g daily will will decrease adipose accumulation during mass gaining periods. 5. Endomorphs should eat small meals as often as 8 times daily to assure proper nutrient assimilation and transport.

 

  6. Dietary fats will seem slightly high in comparison to the ectomorphs diet. But

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realize that the goal is adequate energy supply without excessive prolonged exposure to insulin elevation. Fat intake does little to elevate insulin release. Training One of the sillier points ( Only one ), I hear about training for the endomorph is that a higher rep range is always necessary. This is said to be an issue since burning calories is the goal. Though I can certainly think of a long medical term to interject here let’s simply say the truth: Bullshit. The goal is to stimulate muscle growth through tissue innervation. The best approach is High Intensity OTC Max Androgen Training protocols. The only concern an endomorph should have in mind is stimulation of muscle tissue in the best manner possible. Whether this means a high intensity or high volume type protocol depends on what you find that works best for you. Many simply do not have the heart and mental fortitude for high intensity training and will therefore fail to adequately stimulate enough muscle fibers to realize their full growth potential. For them volume training is a  better choice as it does stimulate fibers to a respectable degree. Personally I will say that the high intensity athlete will realize some valuable gains during brief periods of high volume training simply due to change. The rep range really means little in terms of calorie expenditure…but greater muscle mass does. Rest time between sets is of specific importance to the endomorph. By keeping rest  periods between sets at 30-45 seconds an individual is able to keep heart rate up near the cardio level. This will increase calorie expenditure while allowing the athlete to get the most growth stimulation from each work set due to the higher weight-loads employed. I have found that fat starts to almost melt off an endomorphic athlete’s body quickly when I shortened their rest time between sets to fewer than 50 seconds. This will take some getting used to and should be approach at a reasonable rate. At first some may need to drop the weights used a bit, but it will definitely help in the fat-burning department and the weights will come back up as the body adapts. Cardio   Cardio In to ectomorphs, most The endomorphs concentrate maximizing fat direct loss byopposition adding aerobic type exercises. Americanmust College of SportsonMedicine has gone as far as to suggest: at least 30 minutes daily, preferably every day of the week in a target heart-zone rate of 60% to 75% of max. Resistance training should be performed  prior to the cardiovascular portion of a training session with emphasis on muscular endurance. Many assume that the ectomorph has the advantage in bodybuilding due to their natural lean appearance. I wonder where some people get their ideas? In truth many endomorphs already sport a great deal of lean muscle mass. They simply need to melt the exterior fat to show it off. Piece of cake, but don’t eat it!

Mesomorph Mesomorphs commonly possess a naturally low to medium body fat percentage level. It seems as if they can eat and grow on most any diet without substantial fat accumulation. They have medium to large bone size with a prominent X-frame appearance, wide

 

shoulders, narrow waist and hips. Since they possess a medium – to - high metabolism yet have favorable anabolic hormone profiles naturally, they seem to readily realize a large amount of muscle mass and muscle size with most any training protocol. There are relatively few total mesomorphs per se, but those few seem to irritate the rest who must train, eat and diet twice as carefully. But, they do set the goals of appearance many strive to emulate. Nonetheless, they too realize the greatest growth results in the shortest period of time from the training protocols we have structured thus far. Due to their favorable hormone profiles mesomorphs can actually eat about anything and make gains if they eat enough of it. However most will realize notable improved benefits from a diet intended for lean mass gains that provides 17-21 calories per pound of  bodyweight daily. The macronutrient ratios that work best are 50% protein, 30% carbohydrates and 20% fats. If you are interested in replacing some or all of your whole  protein intake with a far superior anabolic trigger see humapro.com. It certainly makes diets simpler as well as increasing lean mass gains at a notable rate. Your call of course. Some form of cardio is important to a healthy cardiovascular system. Though the mesomorph seldom requires extensive cardio to burn excessive fat off, with the exception of pre-competition, some will always be necessary nonetheless. Personally I prefer aerobic/anaerobic interval training, explained in Building The Perfect Beast #1 and a healthy love life, but some just need treadmills more than others. I can go on for pages  but why waste the time on info not really necessary or all that interesting? I hope some of this information is of use to those who suffered through reading it. Mediocrity Sucks; Author L Rea