Building the Perfect Beast…Naturally
By Author L. Rea
Table of Contents
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91
Forward
Author L. Rea…Again
They Were Great, But What Now?
Take It Very Personally
Got Fiber (Muscle that is…)
It’s All About Genetics and Hormones…
Doing a Better Job of Building The Perfect Beast…Naturally
Hard-Core Training for Optimal AR Activity (Huh?)
Hard-Core Optimal AR Activity Training Protocols
Basic Supplements: Are Anabolic/Androgenic Steroids An Option?
HPTA Function (Keeping “The Boys” Happy)
Pick Supplements Wisely?
Zinc as an Anabolic Mediator
Herbal AR Agonist?
Natural Testosterone Optimization
Hard-Core Training for OTC Anabolic Phases
Creating the Hyper-Nutrient Transport Environment (Legally)
Hard-Core Training Protocols for OTC Absolute Anabolic Phases
Basic Supplementation for OTC Absolute Anabolic Phases
Beast Diet and Body Types
More simple supplements…
Gratuitous Section for Advanced Supplementation Ideas and Ads
(You may learn something here too)
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: info@anabolicbeast.com
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
DEADLY” in many cases. How can anyone claim that the use of certain over the
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
credo: “Research is mandatory. But only as a method to further explain what I repeatedly
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 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 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 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) earlier. The truth is 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 know me as Author L. Rea (Mom likes it)
though some know me as Coach or “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 always be the passion that 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
(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 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 IT VERY PERSONALLY
It is absolutely paramount that all individuals who read this text realize certain facts about
themselves:
(1) Muscle is 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 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 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.
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 as it may seem, each of us possesses a different fiber-type distribution and ratio
unique to us. This means that Joe Blow (I actually know a “Joe Bloe”, no joke) may have
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 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 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 supplemental protocols.
(1) Find the SRM (single repetition maximum weight) for each body-part (isolation
exercises are a more accurate testing method):
Body-Part
Chest
Upper Lat
Middle/Lower Lat
Erectors
Traps
Anterior (front) Delt
Lateral (side) Delt
Posterior (rear) Delt
Bicep
Tricep
Quads (front of leg)
Hams (back of leg)
Calves
Isolation Exercise
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
DB (or) Bar Shrugs
Seated DB Front Delt Raise (or) Front Delt Raise with bar
Double Cable Side Lateral Delt Raise (or) DB Lateral Delt Raise
Bent Double Cable Rear Delt Raise (or) Bent DB Rear Delt 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
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:
(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.
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
WHAT DOES IT DO?
MADE WHERE?
Initial satellite-cell
In all tissues capable of
FGF
(Fibroblast Growth Factor)
formation/incubation.
life.
Precursor to and stimulator of other
Pituitary gland
GH
(Growth Hormone)
growth factors. Anabolic/Anticatabolic.
Mediates cellular up-take of microPancreas (beta cells)
Insulin
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” or “Building the Perfect Beast
much of this information concerning hormones and genetic augmentation/alteration is
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 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 as it does now? The out of shape skeptics would say that you have
progressed in a manner dictated by your genetics. 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 that transpired during our prenatal and adolescent years. Of course cell
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 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 Cells
PDGF (Platelet-Derived Growth Factor)-Thrombus-Forming Cells that line blood vessels
FGF (Fibroblast Growth Factor)-Connective Tissue or meso (muscle) Tissue Cells
Examples of Growth Factors (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. The 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 that the mature satellite cells have become 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 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
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, which results in some additional pounds of muscle on our
frame…hopefully. The key is “productive progressive manner” of course. So we are able
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 refers to Androgen Receptors. Receptors are places where hormone and other
molecules bind to deliver a message to the cells and tissue (like muscle and sex 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 fat you lose…or the other way around if estrogen is the master
of the sex-hormone wars…in return for your 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: 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: 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 one of the many areas of
the muscle where anabolism is possible.
Crossover Stimulation: When an athlete performs a set of military front presses with a
bar, the intended target muscle for stimulation is the anterior (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 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 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 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.
Positive Rep Phase: The shortening of the target muscle during a rep usually refers to
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
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
one of its parts.
Target-Muscle: Oddly enough, some individuals are not aware of the fact that the target
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 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)
(2)
(3)
(4)
Increase work-set weight-load for the same number of reps.
Increase the number of reps performed per set (greater TUL).
Decrease the time period (rest periods) between sets.
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): 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: 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: 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
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:
(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 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 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 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. 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. 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)
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? 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
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 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 initial 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 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 the vast majority of those who mindlessly apply them to training do so without a plan.
Kind of like how we did the adolescence thing. We will discuss these and other
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 only one training or supplemental/diet method and expect 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
Stage 1 (Home Gym)
Phase 1
Chest
Day#
1
Example 1a
Exercise
Level 1
Application Work-Sets
Basic MPS
Flat Bench Press/Bar
Basic MPS
30 Degree Incline Press/DB
Basic MPS
Weighted Dip
Low-High
Wide Grip Cross-Bench Pull-Over
Flat Bench Press/Bar
Basic MPS
8
30 Degree Incline Press/DB
Basic MPS*
Weighted Dip
Low-High
Wide Grip Cross-Bench Pull-Over
Drop-Set (3)
Basic MPS
Flat
Bench
Press/Bar
15
Low-High
30 Degree Incline Press/DB
Drop-Set (3)
Weighted Dip
Drop-Set (3)
Wide Grip Cross-Bench Pull-Over
Flat Bench Press/Bar
Basic MPS*
22
30 Degree Incline Press/DB
Low-High*
Weighted Dip
Drop-Set (3)
Wide Grip Cross-Bench Pull-Over
Drop-Set (3)
* Add 1-2 Forced Reps “(3)” = three different weight-loads per work-set.
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
2
2
2
1
2
2
2
1
2
2
1
1
2
2
1
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 you cannot feel it
when you train it, don’t expect 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 training form for pressing exercises is to arch the upper back
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 Training Protocols
Stage 1 (Home Gym)
Phase 1
Back & Traps
Day#
2
Exercise
Example 1a
Application
Level 1
Work-Sets
Basic MPS
Weighted Pull-Up
Basic MPS
Bent Bar-Row
Basic MPS
Flat Bench Single DB-Row
Basic MPS
Dead-Lift
Basic MPS
Front Shrug/Bar
Basic MPS
Weighted Pull-up
9
Low-High
Bent Bar-Row
Cheat-Reps
Flat Bench Single DB-Row
Basic MPS
Dead-Lift
Low-High
Front Shrug/Bar
Weighted Pull-Up
Basic MPS*
16
Bent Bar-Row
Drop-set ((3)
Flat Bench Single DB-Row
Low-High
Dead-Lift
Basic MPS
Front Shrug/Bar
Drop-Set (3)
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 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
Stage 1 (Commercial Gym)
PHASE 1
Back & Traps
Day#
2
Exercise
Example 1b
Application
Level 1
Work-Sets
2
Basic MPS
Hammer Strength Seated Row (Single)
2
Basic MPS
Flat Bench Single DB-Row
2
Basic MPS
Medium Grip Front Pull-Down (Cable)
2
Basic MPS
Straight Arm Pull-Down (Rope)
2
Basic MPS
Front Shrug/Bar
2
Basic
MPS*
Hammer
Strength
Seated
Row
(Single)
9
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
Hammer
Strength
Seated
Row
(Single)
16
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)
Hammer
Strength
Seated
Row
(Single)
23
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 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.
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
Stage 1 (Home Gym)
Phase 1
Arms
Day#
Exercise
Close-Grip
Bench
Press (Flat)
3
Example 1a
Application
Level 1
Work-Sets
2
Basic MPS
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 per work-set.
When creating a training protocol any athlete should first decide upon a specific-intent or desired
outcome. Second the athletes must evaluate themselves honestly to decide 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 realized they had.
(It isn’t always easy being The Beast, but it is always easiest to be a weenie! Watch many
daytime “Whiner’s talk shows”?)
Hard-Core Optimal AR Activity Training Protocols
Stage 1 (Commercial Gym)
PHASE 1
ARMS
Day#
3
Exercise
Example 1b
Level 1
Application Work-Sets
2
Basic MPS
Close-Grip Bench Press/Smith Machine (Flat)
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)
10
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)
2
Basic MPS +*
Close-Grip Bench Press/Smith Machine (Flat)
17
2
Low-High
Over-Head Cable Long-Pull (Rope)
1
Drop-Set (3)
Wide-Grip Cable Push-Down
2
Basic MPS +*
Bar Curl (Standing)
2
Low-High
30 Degree Incline Bench DB Curl
1
Drop-Set (3)
Cable Hammer-Curl/Rope (Standing)
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 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
Stage 1 (Home Gym)
PHASE 1
Shoulders
Day#
5
Exercise
Example 1a
Level 1
Application Work-Sets
2
Basic MPS
Front Military Press/Bar
2
Basic MPS
Behind Neck Press/Bar
2
Basic MPS
Forward Lean DB Side Lateral Raise
2
Basic MPS
Bent DB Rear Delt Raise
2
Basic MPS
Wide Upright Row/Bar
Front Military Press/Bar
Basic MPS
2
12
Behind Neck Press/Bar
Basic MPS*
1
Forward Lean DB Side Lateral Raise
Low-High
1
Bent DB Rear Delt Raise
Low-High
1
Wide Upright Row/Bar
Basic MPS*
1
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 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. As example, consider the individual whose weekly training protocol employs closegrip bench presses, flat and incline bench presses, and the above shoulder workout. If the athlete’s
shoulders show greater development than the chest or tricep complex, it is a fair evaluation to
believe this 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
Example 1b
Level 1
Day#
Exercise
Application Work-Sets
2
Basic MPS
Front
Military
Press/Bar
5
2
Basic MPS
Behind Neck Press/Smith Machine
2
Basic MPS
Forward Lean DB Side Lateral Raise
2
Basic MPS
30 Degree Incline DB Rear Delt Raise
2
Basic MPS
Wide Upright Row/Smith Machine
Front Military Press/Bar
Basic MPS
2
12
Behind Neck Press/Smith Machine
Basic MPS*
1
Forward Lean DB Side Lateral Raise
Low-High
1
30 Degree Incline DB Rear Delt Raise
Low-High
1
Wide Upright Row/Smith Machine
Basic MPS*
1
1
Basic MPS*
Front Military press/Bar
19
2
Basic MPS +*
Behind Neck Press/Smith Machine
1
Drop-Set (3)
Forward Lean DB Side Lateral Raise
1
Drop-Set (3)
30 Degree Incline DB Rear Delt Raise
1
Low-High
Wide Upright Row/Smith Machine
Front Military Press/Bar
Basic MPS +*
2
26
Behind Neck Press/Smith Machine
Low-High
2
Forward Lean DB Side Lateral Raise
Low-High
2
30 Degree Incline DB Rear Delt Raise
Drop-Set (3)
1
Wide Upright Row/Smith Machine
Drop-Set (3)
1
+ 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 per work-set.
*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
Stage 1 (Home Gym)
PHASE 1
LEGS
Day#
6
Exercise
Example 1a
Level 1
Application Work-Sets
2
Basic MPS
Bar Squat
2
Basic MPS
Lunges/Bar
2
Basic MPS
DB Leg Ext. (Seated-DB Between Feet)
2
Basic MPS
90 Degree Good Mornings #
2
Basic MPS
DB Leg Curl (Lying-DB Between Feet)
2
Basic MPS
DB Calve Raise (Single)
2
Basic MPS
Bar Squat
13
2
Basic MPS
Lunges/Bar
1
Low-High
DB Leg Ext. (Seated-DB Between Feet)
1
Low-High
90 Degree Good Mornings #
1
Cheat-Reps
DB Leg Curl (Lying-DB Between Feet)
2
Cheat-Reps
DB Calve Raise (Single)
1
Low-High
Bar Squat
20
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 Forced Reps “(3)” = three different workloads per 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
Stage 1 (Commercial Gym)
PHASE 1
LEGS
Day#
6
Example 1b
Exercise
Level 1
Application Work-Sets
2
Basic-MPS
Bar Squat
2
Basic-MPS
Lunges/Smith Machine
2
Basic-MPS
Leg Ext. Machine
2
Basic-MPS
Straight Leg Dead-Lift/Smith Machine
2
Basic-MPS
Seated Leg Curl/Machine
2
Basic-MPS
Standing Calve Raise/Machine
2
Basic-MPS
Seated Calve Raise/Machine
2
Basic-MPS
Bar Squat
13
2
Basic-MPS
Lunges/Smith Machine
1
Low-High
Leg Ext. Machine
1
Low-High
Straight Leg Dead-Lift/Smith Machine
1
Low-High
Seated Leg Curl/Machine
1
Low-High
Standing Calve Raise/Machine
1
Low-High
Seated Calve Raise/Machine
1
Low-High
Bar
Squat
20
1
Low-High
Lunges/Smith Machine
1
Drop-Set (3)
Leg Ext. Machine
1
Drop-Set (3)
Straight Leg Dead-Lift/Smith Machine
1
Drop-Set (3)
Seated Leg Curl/Machine
1
Drop-Set (3)
Standing Calve Raise/Machine
1
Drop-Set (3)
Seated Calve Raise/Machine
1
Drop-Set (3)
Bar Squat
27
2
Low-High
Lunges/Smith Machine
2
Low-High
Leg Ext. Machine
2
Low-High
Straight Leg Dead-Lift/Smith Machine
1
Drop-Set (3) +
Seated Leg Curl/Machine
1
Low-High
Standing Calve Raise/Machine
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 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: 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. There is so 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.
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. But instead of a multi-plate bench press you did cable tricep pushdowns with
less weight than the neuro-net had prepared for. The result was 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): 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): 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 2 bilateral compound exercises.
Negative-Positive (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 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. Use of a power rack with safety pins and a competent spotter are a must for this
type of set.
*Recovery from this type of hyper-innervation training protocol requires an increase in rest days
due to the obvious increase in intensity.
Muscle fiber hyper-innervation results in greater 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 Chest & Triceps
15 Chest & Triceps
2 Back & Biceps
16 Back & Biceps
3 Off
17 Off
4 Shoulders & Traps
18 Shoulders & Traps
5 Legs
19 Legs
6 Off
20 Off
7 Off
21 Off
8 Chest & Triceps
22 Chest & Triceps
9 Back & Biceps
23 Back & Biceps
10 Off
24 Off
11 Shoulders & Traps
25 Shoulders & Traps
12 Legs
26 Legs
13 Off
27 Off
14 Off
28 Off
* 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
Stage 1 (Home Gym)
Phase 1
Chest & Triceps
Day#
1
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 Work-Sets
DC
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
CI
2
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
Day#
1
8
15
22
Example 1b
Exercise
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)
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)
Level 2
Application Work-Sets
DC
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
CI
2
2
DC
2
2
DC
2
CI
2
PF
CI
2
2
2
Hard-Core Optimal AR Activity Training Protocols
Stage 1 (Home Gym)
Phase 1
Back & Biceps
Day#
2
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 Work-Sets
PF
DC
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
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
Stage 1 (Home Gym)
Phase 1
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
Stage 1 (Commercial Gym)
Phase 1
Back & Biceps
Day#
2
9
16
23
Exercise
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
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-Sets
PF
DC
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
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
Stage 1 (Home Gym)
Phase 1
Shoulders & Traps
Day#
4
11
18
25
•
•
Exercise
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
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
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
CI (Reverse)
2
CI
2
NP
2
CI (Reverse)
2
A Push-Press is safer when performed standing in a power 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 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
Day#
4
11
18
25
Exercise
Example 1b Level 2
Application Work-Sets
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
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)
2
CI
2
NP
2
CI (Reverse)
CI (Reverse)
2
2
CI
2
NP
2
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
Stage 1 (Home Gym)
Phase 1
Legs
Day#
Exercise
Example 1a Level 2
Application Work-Sets
2
CI
1. Wide Bar Squat &
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
&
12
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 &
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
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
“(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.
5
Hard-Core Optimal AR Activity Training Protocols
Phase 1 Stage 1 (Commercial Gym)
Legs
Day#
Exercise
Example 1b Level 2
Application Work-Sets
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
2
CI
1. Bar Squats &
12
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
2
CI
1. Bar Squats &
19
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
2
CI
1. Bar Squats &
26
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.
5
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 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 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
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 an increase in free testosterone of about 40%. For those of you
who are paying attention through the science stuff, you probably already realized that 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 included a double blind and randomized protocol. 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?
¾
Zinc is an enzyme activator intricate to somewhere between 200-300 enzyme/ zinc dependent reactions
in the body.
¾
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 %
¾
Zinc deficiency can cause up to a 63 % reduction in androgen binding sites, which can cause gyno by
altering the androgen-to-estrogen activity ratio. (Sweater-puppets?) Zinc deficiency increases the
aromatization of androgens to estrogens.
¾
Zinc is necessary for protein metabolism.
¾
Zinc is necessary for DNA transcription and cell division.
¾
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.
¾
Blood Cortisol levels elevate significantly during times of zinc deficiency. This hinders GH release
and IGF-1 formation. And this negatively alters the testosterone-to-cortisol ratio.
¾
Zinc is intricate to the production of sperm and testosterone.
¾
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. About 55% of the body’s zinc is stored in slow twist muscle fibers.
¾
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.
¾
The toxic level/dosage of zinc sulfate for a 200 lb male is almost 20 grams (19,890 mg).
¾
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 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 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 best to
the goal specific intent of the training protocol offered. Our plan was not to create 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 info about each product for those interested.
SUPPLEMENTATION
For Hard-Core Optimal AR Activity 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 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 are several good products available that actually do a good job of optimizing male
hormone profiles in favor of performance. This is not the same thing by 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 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, 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 to increase lean muscle mass by augmenting the number and size of type-II muscle
fibers while increasing muscle cell contractile proteins. In short, bigger body 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 reactions to the intended anabolic or anti-catabolic action. (This means using
items that defeat each other sucks)
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 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. 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…
*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 levels and as a result have serious difficulty when attempting to increase muscle
mass. This is due to the reality that a diabetic’s insulin levels go from one extreme 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 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
•
There are several endocrinological studies that support the belief that training
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 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: 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 Volume: 55 Issue: Suppl-1 Page: 1-6 Year: 2001
8) Kraemer WJ, Volek JS, Bush JA, et al. J.Appl.Physiol.85(4) 1544-1555,1998.
9) Zachwieja JJ, Yarasheski KE. Phys Ther. 79(1):76-82,1999.Rasmussen BB, Tipton KD, Miller SL, et al.
J.Appl.Physiol. 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,1981.
14) MJ Campbell Molecular pathology Volume: 54 Issue: 5 Page: 307-310 Year: 2001
…And a few others for informational reviews
Creating the Hyper-Nutrient Transport 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 sort of rapid
access energy reserve. Though some liver glucose content is maintained (there 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 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 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
After a nights sleep we have undergone a fasting period of sorts due to the 6-10 hour
period without nutrient 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.
*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
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 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)
15g Dextrose
20g Vitargo™ (patented carbohydrate from Sweden)
10g Glutamine
(Or a quality post-training recovery drink…I like Chain'd 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
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 pasta.
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 nutrient ingestion. Since the body must clear the excess blood glucose from
the system the never insensitive fat cell feast to bloat and the muscle cells snack. 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
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
improve tissue repair rates.
L-Glutamine: This is another amino acid readily utilized in gluconeogenesis. An
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 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
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.
Phenylalanine: Some amino acids have a suppressive effect upon an individual’s
appetite. In the case of Phenylalanine it triggers the release of another chemical 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 receptorsite 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 stimulate protein and glycogen up-take and synthesis. This supplement is classified as
an inositol phosphoglycan. Pharmaceutical grade D-pinitol is called D-chiroinositol. In
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
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): 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 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): 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 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 between OTC Max Androgen Phases. Some call it “Weenie Weeks” for
some sadistic reason.
Days
1
2
3
4
5
6
7
Body Parts Trained
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
Back-Traps & Biceps
Off
Chest-Shoulders & Triceps
Off
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)
Back-Traps & Biceps
Day#
Example 1a
Exercise
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)
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
8
15
22
•
Level 1
Application
SS 12 Reps
Failure
SS 12 Reps
5-7 Reps
CT 20 Reps
CT 20 Reps
TSS 12 Reps
5-7 Reps
5-7 Reps
SS 12 Reps
Failure
SS 12 Reps
5-7 Reps
CT 20 Reps
CT 20 Reps
TSS 12 Reps
5-7 Reps
5-7 Reps
SS 12 Reps
Failure
SS 12 Reps
5-7 Reps
CT 20 Reps
CT 20 Reps
TSS 12 Reps
5-7 Reps
5-7 Reps
SS 12 Reps
Failure
SS 12 Reps
5-7 Reps
CT 20 Reps
CT 20 Reps
TSS 12 Reps
5-7 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
3
Bent-Over Straight-Arm DB Rows are performed from a bent over position at a
90-degree angle to the floor with an 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
15
22
Example 1b
Exercise
1. Cable Straight-Arm 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 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 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 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 12 Reps
5-7 Reps
SS 12 Reps
5-7 Reps
SS 12 Reps
5-7 Reps
SS 12 Reps
5-7 Reps
TSS 12 Reps
5-7 Reps
SS 12 Reps
5-7 Reps
SS 12 Reps
5-7 Reps
SS 12 Reps
5-7 Reps
SS 12 Reps
5-7 Reps
TSS 12 Reps
5-7 Reps
SS 12 Reps
5-7 Reps
SS 12 Reps
5-7 Reps
SS 12 Reps
5-7 Reps
SS 12 Reps
5-7 Reps
TSS 12 Reps
5-7 Reps
SS 12 Reps
5-7 Reps
SS 12 Reps
5-7 Reps
SS 12 Reps
5-7 Reps
SS 12 Reps
5-7 Reps
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
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)
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)
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)
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)
Example 1a
Level 1
Application
SS 15 Reps
5-7 Reps
SS 15 Reps
5-7 Reps
35-40 Reps
TSS 15 Reps
5-7 Reps
5-7 Reps
SS 15 Reps
Failure
SS 15 Reps
5-7 Reps
SS 15 Reps
5-7 Reps
35-40 Reps
TSS 15 Reps
5-7 Reps
5-7 Reps
SS 15 Reps
Failure
SS 15 Reps
5-7 Reps
SS 15 Reps
5-7 Reps
35-40 Reps
TSS 15 Reps
5-7 Reps
5-7 Reps
SS 15 Reps
Failure
SS 15 Reps
5-7 Reps
SS 15 Reps
5-7 Reps
35-40 Reps
TSS 15 Reps
5-7 Reps
5-7 Reps
SS 15 Reps
Failure
Work-Sets
2
2
1
2
3
2
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)
Chest-Shoulders & Triceps
Day#
3
10
17
24
Exercise
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
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)
Example 1b
Level 1
Application
SS 15 Reps
5-7 Reps
SS 15 Reps
5-7 Reps
35-40 Reps
TSS 15 Reps
5-7 Reps
5-7 Reps
SS 15 Reps
Failure
SS 15 Reps
5-7 Reps
SS 15 Reps
5-7 Reps
35-40 Reps
TSS 15 Reps
5-7 Reps
5-7 Reps
SS 15 Reps
Failure
SS 15 Reps
5-7 Reps
SS 15 Reps
5-7 Reps
35-40 Reps
TSS 15 Reps
5-7 Reps
5-7 Reps
SS 15 Reps
Failure
SS 15 Reps
5-7 Reps
SS 15 Reps
5-7 Reps
35-40 Reps
TSS 15 Reps
5-7 Reps
5-7 Reps
SS 15 Reps
Failure
Work-Sets
2
2
1-2
2
3
2
2
1-2
2
3
2
2
1-2
2
3
2
2
1-2
2
3
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 dates. By allowing
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 their pectoral complex. Same muscle
Super-Sets (SS) and Triple-Super-Sets (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
(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 Lunge
2. 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
SS 12 Reps
5-7 Reps
SS 12 Reps
5-7 Reps
SS 12 Reps
5-7 Reps
SS 12 Reps
Failure
SS 12 Reps
5-7 Reps
SS 12 Reps
5-7 Reps
SS 12 Reps
5-7 Reps
SS 12 Reps
Failure
SS 12 Reps
5-7 Reps
SS 12 Reps
5-7 Reps
SS 12 Reps
5-7 Reps
SS 12 Reps
Failure
SS 12 Reps
5-7 Reps
SS 12 Reps
5-7 Reps
SS 12 Reps
5-7 Reps
SS 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
12
19
26
•
Example 1b
Level 1
Application Work-Sets
2
SS 12 Reps
5-7 Reps
2
SS 12 Reps
5-7 Reps
2
SS 12 Reps
5-7 Reps
2
SS 12 Reps
4. DB Calve Raise (Single) &
8-10
Reps
Single Seated Calve Raise
1. Sissy Squat &
2
SS 12 Reps
DB Lunge
5-7 Reps
2. Lying Leg Curl &
2
SS 12 Reps
Machine Straight-Leg Dead-Lift
5-7 Reps
3. Leg Ext. &
2
SS 12 Reps
Bottom Position Bar Squat
5-7 Reps
2
SS 12 Reps
4. DB Calve Raise (Single) &
8-10 Reps
Single Seated Calve Raise
SS 12 Reps
1. Sissy Squat &
2
5-7 Reps
DB Lunge
SS 12 Reps
2. Lying Leg Curl &
2
5-7 Reps
Machine Straight-Leg Dead-Lift
SS 12 Reps
3. Leg Ext. &
2
5-7 Reps
Bottom Position Bar Squat
SS 12 Reps
2
4. DB Calve Raise (Single) &
8-10 Reps
Single Seated Calve Raise
SS 12 Reps
1. Sissy Squat &
2
5-7 Reps
DB Lunge
SS 12 Reps
2. Lying Leg Curl &
2
5-7 Reps
Machine Straight-Leg Dead-Lift
SS 12 Reps
3. Leg Ext. &
2
5-7 Reps
Bottom Position Bar Squat
SS 12 Reps
2
4. DB Calve Raise (Single) &
8-10
Reps
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.
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 due to its mediating properties. In general, GH secretion results in protein
(amino acid) and carbohydrate (glucose/glycogen) sparing and the release 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 above what is normally possible, you may wonder why every supplement
company is not producing effective products that work 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. 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:
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 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 you have to eat like one
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 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. (Oops, it is!) If your goal is to be a
beast and survive this world a little longer than most, it certainly behooves you to learn to
select foods that work with, instead of against, your body’s biochemistry.
No two bodies are the same. Just as each individual possesses a different appearance, 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 Aunt thinks is your favorite, are composed of macro and micro nutrients and of
course water. The macronutrients are protein, carbohydrates and fats. 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" 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
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)
2. 0-2.5g of carbohydrates per pound of bodyweight. (200 lb person = 400-500g
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 day, but most will not
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 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 wannabe 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
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 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
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
In direct opposition to ectomorphs, most endomorphs must concentrate on maximizing
fat loss by adding aerobic type exercises. The American College of Sports Medicine 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