posted July 03, 2000 07:01 PM            

Does warming up affect my power?

The Study: 12 men warmed up with either 10 concentric reps at 50% 1RM, with 6 concentric reps at 75% of 1RM, or with 4 eccentric (negative) reps at 120% of 1RM. After 2 minutes of rest, they did a set of bench press at 70% of 1RM (this is usually between 9 and 14 reps). Muscle power was analyzed.

The Results: Average power and peak power were increased with the 75% of 1RM and 120% of 1RM warm-ups vs. the 50% of 1RM warm-up.(3)

Comments: During this hypertrophy-type set scheme (9�14 reps), it appears that while warming-up, using heavier loads performed short of failure is the way to go. Once again, the strength coaches are ahead of the researchers in recommending lower reps with heavier loads during warm-ups for increasing power during work sets. For safety reasons, I prefer the set of 6 reps at 75% to the heavy negatives for warm-up. For ego reasons, I hate the idea of unloading the bar after the warm-up set to perform my work set, but this appears to be the best method.

Does it matter which bar I use when doing seated rows?

The Study: 33 subjects did a set of 10 reps (70% 1RM) of seated rows with a vertical grip (hands close and facing each other) or with a horizontal grip (hands wide and facing down).

The Results: Muscle electrical activity showed greater recruitment of both the upper and lower trapezius fibers with the horizontal grip (wide).(5)

Comments: Surprise, the old parallel grip row bar (V-bar) that nearly everyone uses for the seated row sucks! From now on, when I'm doing seated rows, it will be with the wide, palms down grip. Look out Ronnie Coleman!

How can I get the best hamstring development?

The Study: 11 subjects did both standing leg curls and Romanian dead lifts.

The Results: Standing leg curls showed greater activation of surface hamstring muscles while Romanian dead lifts showed superior recruitment of deeper muscle fibers. Overall the deadlifts recruited more muscle fibers.(6)

Comments: So mass movements like deadlifts actually increase muscle recruitment over leg curls? Shocking! Subjects not only recruited more fibers but also experienced more soreness. For freaky big hams, do your deadlifts!

How can I increase my IGF-1?

The Study: 18 men and women received placebo or 20 g per day of bovine colostrum for 14 days.

The Results: IGF-I was increased 17% with colostrum vs. placebo treatment.(8)

Comments: Interesting findings. I'm not certain that a 17% increase in IGF-I can really make a difference in muscle gains, but every little bit may help. Twenty grams per day is also a pretty large dose. I'm going to cop out on this one and say that more research is needed to see if bovine colostrum can really contribute to muscle gains.

Should I add glutamine and BCAAs to my protein drinks?

The Study: Subjects were weight trained for 10 weeks and ingested 2.1 g of protein/kg/day (That's about 190 grams per day for a 200 lb man). Group one took 40 grams of supplemental whey protein per day. Group two took 40 grams of whey, 5 grams of glutamine, and 3 grams of BCAA's.

The Results: Group two showed increases in bodyweight (2.6 lb), increases in strength, and decreases in post exercise lactic acid build up (a measure of exercise recovery) vs. group one. There was no difference in fat mass between the two groups.(9)

Comments: I've been a proponent of supplemental glutamine in athletes for years now. Unfortunately until now, most of the studies have been on clinical patients. This was a nice study that finally showed that in normal subjects, a high protein diet supplemented with whey protein, glutamine, and BCAA's can increase lean mass, body weight, and strength. Any of you supplement companies out there want to donate some glutamine and BCAA's to the Help Get John Berardi Huge Fund? I'm taking both cash and supplement donations.

Can vitamins decrease muscle soreness?

The Study: 8 males received 400 mg of vitamin C and 8 received placebo for 2 weeks prior to an intense exercise bout consisting of a 90 minute shuttle run test.

The Results: The vitamin C group reported less soreness 24�48 hours later and had lower levels of specific blood markers of muscle damage.(10)

Comments: Nothing really new here. Vitamin C has so many benefits for intensely trained athletes, so if you're training hard, take your Vitamin C.

Can my post-workout drink or meal affect my mood?

The Study: 10 men received each of 4 different post-workout meals immediately, 2, and 4 hrs after training. Meals (except placebo) all contained the same amount of calories:

1.Whole food: 35 protein, 75 carbs, 7 fat 2.Liquid meal: 35 protein, 75 carbs, 7 fat 3.Carb drink: 0 protein, 125 carbs, 0 fat 4.Placebo: 0 calories

Moods were assessed before exercise and after the last feeding (4 hrs later).

The Results: The carb group was more fatigued, more irritable, and more mentally dull than the other groups.(14)

Comments: Very cool study! It appears that not only does a mixed post-workout meal increase protein synthesis and glycogen resynthesis, but it also improves mood and mental sharpness. No more high carb post-workout meals unless you want to be tired, pissed off, and dumb for a few hours afterward. Oh yeah, that many carbs at once tends to also create a good deal GI distress, namely gas. So, what have we learned? The very high carb post-workout drink seems to be one of the best anti-social cocktails out there

What is the real relationship between protein and carb intake, total calories, and body fat?

The Study: Most college athletes have caloric intakes far below their caloric expenditure thereby potentially slowing metabolic rate. This study sought to find out how their eating habits affect their body fat percentages.

The Results: In these athletes, higher calorie intakes and higher protein intakes were related to lower body fat and higher lean mass. Lower calories and protein and higher carb intakes were related to higher body fat levels.(17)

Comments: Contrary to popular belief, you need to eat to get lean. As we have known for years, consuming far too few nutrients and calories tends to lower metabolic rate and make it more difficult to lose body fat. In this study, the authors have shown that in college athletes, those who eat higher calories and protein tend to be leaner than those who eat low calories, protein, and high carbs (the high carb diets were associated with lower calorie intakes). Obviously, however, too many calories would tend to make one fatter. It appears that there is a U shaped curve with respect to calories, protein, and body fat. If you want to be as lean as possible, eat close to or just below your caloric and nutrient needs.

Do those 40-30-30 products actually have a different glycemic response than others such products?

The Study: 27 subjects consumed 7 different products on consecutive days including: 40-30-30 bar, 40-30-30 powered drink, 40-30-30 food meal, high carb bar, high carb drink, weight loss drink, and white bread.

The Results: Results showed that the high carb foods increased blood glucose more rapidly than the 40-30-30 foods and dropped below baseline more rapidly. Authors conclude that the 40-30-30 foods elicited a more sustained and level blood glucose level.(18)

Comments: Ok, so there's some evidence that the Zone meals (40-30-30) do offer the benefits of lower glycemic index (rate at which food enters the blood stream as glucose), less insulin response to meals (high insulin can make you fatter), and more sustained blood glucose. Theoretically this can help with weight loss and performance by preventing energy highs and lows, curbing appetite, and preventing large amounts of calories being driven into fat cells. These are some of the drawbacks of high carb diets. Bodybuilders have been talking about great physique benefits from diets close to the proportions of the Zone diet with 30�40% complete protein, 30�40% low glycemic carbs, and 20�30% good (unsaturated) fats.

DRUGS

Is there anything new on the GH front?

The Study: KP-102 is a GH scretagogue (stimulates GH release) that is more easily administered, costs less, and has a potentially better safety profile than GH. It was administered to rats for 7 weeks.

The Results: KP-102 administration increased body weight and muscle mass of rats. When subjected to unloading of the hind limbs (to induce muscle atrophy), KP-102 appears to prevent atrophy but isn't as effective as GH.(19)

Comments: I think drugs that can influence the natural release of hormones are the way to go. Although this particular experimental drug was not as effective as GH at preventing atrophy, it does increase muscle mass in rats and its potential benefits may make it a better choice for, um, clinical populations. I'd like to see some human data as well as some animal data in normal animals who haven't been subjected to atrophy. It would be interesting to see if KP-102 would work well alone or with a combination of Testosterone and insulin, the stack of choice for many of today's massive (and drug crazy) bodybuilders. I'm sure that once this drug gets a name (K-102 doesn't exactly roll off the tongue), I'll be hearing some immediate feedback on how well it works.

Can T levels be restored in former anabolic steroid users?

The Study: Two hypogonadal former anabolic steroid users were studied. Normal levels of LH are >3.6 IU/L and Testosterone are 300�1000 ng/dl. Former anabolic steroid users often have suppressed levels of both.

The Results: Subject #1 is a 6', 206lb former user of 500�2000+ grams per week of anabolics. His baseline numbers were: LH<1IU/L, Test=191ng/dl. This suject underwent a 32 day treatment of 2500 IU of HCG every 4 days, 50 mg of clomid 2 times per day, and 10 mg nolvadex per day. 15 days after treatment his numbers were: LH=5.2IU/L, Test=1072 ng/dl.

Subject #2 is a 5'10", 184lb male who used 400 mg per week of nandrolone. His baseline numbers were: LH<1IU/L, Test=45ng/dl. This subject's 32 day treatment consisted of 2500 IU of HCG every 4 days, 50 mg of clomid 2 times per day, and 10 mg nolvadex per day. There was no change. He underwent another treatment consisting of 60 days of 5000 IU of HCG every 4 days for 4 injections, then 2500 IU every 4 days for 4 injections, 50 mg of clomid 2 times per day, and 10 mg nolvadex per day. Still, no change. For the next 32 days, this subject received 5000 IU of HCG every other day for 6 injections, then 2500 IU every other day for 6 injections given with 150 IU of menotropins, 50 mg of clomid 2 times per day, and 10 mg nolvadex 2 times per day. 15 days after treatment his numbers were: LH=9.8IU/L, Test=507 ng/dl.(20)

Comments: The authors of this paper have presented some very interesting data that the medical community needs to learn from. When dealing with former androgen users, there may be better ways to increase Testosterone than the standard patch treatment (which will only prolong the problem of decreased T production.) Hypogonadal former androgen users need a treatment, not a band-aid. If you need to jump start your Testosterone after an androgen cycle, this combination of HCG, Clomid, and Nolvadex may be just what the doctor ordered. Now, trying to get him to order it is another story!

What's new with Clenbuterol?

The Study: Rats were injected with clenbuterol or placebo for 21 days.

The Results: The rats really didn't like the researchers after 21 days. Also, clenbuterol increased hind limb skeletal muscle mass by 15�20% when muscle weight was measured as percentage of total body weight. However, Clenbuterol increased markers of muscle oxidative damage (hydroperoxides and glutathione peroxidase ) by about 40�45%.(21)