Posts Tagged supplements
As you read this, plenty of your gym brethren are busying themselves with debunking our claim: Add an inch to your arms…in a day! This bold assertion, which we make in our July issue, presents a dense, varied workout performed in small blocks of work each hour, on the hour, for 5-6 hours. Here, we explain the science behind the supplements that will help you achieve the craziest pump you’ve ever had, and leave you with a drastic, lasting increase to your upper arm measurements.
As we said above, you’ll perform work for your arms in several blocks of work each hour. At the end of the hour, it’s time to feed your wrecked muscle bellies with the building blocks of growth. So to be clear: if you are going through all six prescribed hours of work, you will be taking all of these supplements six times. Yummy.
Whey Protein: 20-30 grams
You take a modest portion of whey to keep muscle protein synthesis, and therefore growth, maximized during and after these six hours of torture. What many people don’t know is that whey will also enhance blood flow to the muscles to deliver more of these supplements to them, as well as more fluid for them to fill up with.
Vitargo: 50-70 grams
This extremely fast-digesting carb (about twice as fast as most sugars) rapidly restores the muscle glycogen you burn during this workout. This will help you to have the energy to keep going for six solid hours. Plus, glycogen holds water, which means it keeps the muscle cells fuller, for better arm-stretching results. Vitargo will also boost insulin, which will drive more glycogen, and the rest of the supplements you will be taking at this time, as well as boost muscle recovery and growth.
BCAAs: 5-10 grams
Branched chain amino acids (BCAAs) are critical during a brutal workout like this for several reasons. For one, when you are pushing your muscles to their limits like this, BCAAs are used as an important fuel source. If you don’t make BCAAs available by consuming them at this time, the muscle will consume itself to get BCAAs from the muscle protein. So consuming BCAAs will prevent muscle wasting and prevent fatigue as you try to hang in there through this workout. BCAAs also boost insulin levels and protein synthesis.
Creatine: 2-3 grams
What do we need to tell you about creatine that you don’t already know? Creatine pulls water into the muscle, which will help to swell the muscle cells more. Creatine is also an important form of energy during weight workouts. If you’re not currently taking creatine, a week before you peform this workout, load up on creatine by taking 5 grams four to five times per day, preferably with some fast-digesting carbs.
Beta-alanine: 1-2 grams
This amino acid forms carnosine in the muscle, which can help to delay muscle fatigue (which will be critical at getting through this workout, trust us). But beta-alanine has also been found to enhance creatine’s muscle-growth effects. If you are not currently taking beta-alanine, take 3 grams twice a day with meals. On workout days after this, you should take it with your pre and postworkout meals.
Glutamine: 5-10 grams
This amino acid will help to fight fatigue during the workout and boost growth hormone levels, which will further boost the muscle growth results you get from this workout. Glutamine is also a muscle cell volumizer, as it draws water into the muscle cell, helping to stretch your muscle membranes further.
This is another amino acid that helps to get you through the six-hour plan by delaying fatigue and enhancing muscle strength. Plus it also pulls more water into the muscle cells.
Arginine: 2-3 grams
This amino acid boosts nitric oxide (NO) levels, as you likely know. NO relaxes blood vessels, which means they widen to allow more blood flow through this means that you’ll get more of these supplements to your muscles, which will enhance muscle energy levels, recovery and growth. It also gets more fluid from the blood to the muscle cells for an even greater muscle pump.
Citrulline: 2-3 grams
This amino acid gets converted in the body to arginine, which as discussed above, gets converted in NO. So if you’re taking arginine already, how come you need to take citrulline? The answer is that citrulline is better at getting absorbed by the body than arginine. So taking citruline is an even better method of boosting NO levels than taking arginine.
Pycnogenol: 50-100 mg
From the French maritime pine tree, this antioxidant flavonoid enhances the conversion of arginine to NO by increasing the activity of the enzyme that catalyzes the reaction – nitric oxide synthase (NOS).
Water: 20-32 oz
Do not overlook water consumption during these crucial refueling windows. You need fluid to fill your muscle cells with. So it’s critical that you drink plenty of water during this workout. An easy way to get it in is to be sure to use plenty of water when you make your shakes.
Following up with a maintenance plan to keeping that added inch on your arms!!
This is the FST-7 Training Guide taken off of Hany Rambod’s webppage. I figured I’d post it here and allow some of you to quickly read through it to get a basic idea of what FST-7 training is. FST-7 is an AWESOME training program that truly allows for insane lean muscle growth by stretching the muscle fascia from the inside out. Here is the description. Enjoy! Please let me know if you have any questions at all!
FST-7 Training Principle.
It stands for Fascial Stretch Training and the seven refers to 7 sets performed usually as the final exercise of a target bodypart. Basically you train that bodypart on any given day heavy as you normally would keeping the rep range between 8-12, but the last exercise you perform the seven sets to finish off that particular muscle, with minimal rest in between to get the best pump possible. The example in the Pro Creator article in April 2008 issue is a workout for the biceps.
Alternate DB curls-3-4 Sets x 8-12 Reps
Machine preacher curls-3 Sets x 8-12 Reps
E-Z Bar curls-7 Sets x 8-12(30-45 seconds between sets while sipping water-more on this next month)*
Smaller muscles like Biceps, Triceps and Calves can and should be trained twice a week,while bigger muscles should be trained only once a week.Here is an example of a split:
4-Chest and Tri’s
5-Back and Calves
6-Shoulders and Bi’s
* This is the FST-7 exercise. Keeping rest intervals between 30-45 seconds and making sure to stay hydrated to push that fluid into the muscle and stretch the fascia even further.
You should refrain from using compound lifts as your “seven set,” because they require balance and the use of ancillary muscles which takes focus off the target muscle. Machines and cables are a good idea and free wights like barbell curls and skull crushers also work well for this “seven set”. Perform your “seven set” at the end of the workout for that muscle group.**
The goal is to bring as much vitamins, minerals, amino acids, oxygen etc. into the muscle, and also stretch the fascia surrounding it to help encourage maximal muscle growth. The fascia is the limiting factor in acheiving muscle growth because the mucsle will grow only as much as there is room for it to do so. This training system is targeted to stretch the fascia and allow more room, instead of limiting muscle growth.
** Restricting the “seven sets” as your last exercise is recommended for new users of this training principle. This will allow you to lift heavy for first few exercises before taking the muscle to failure. There are many other variations for advanced users, including “front-loading the seven sets”, that will be discussed in the forums and blogs to allow creativity in workouts and to shock and further stretch the fascia and enhance muscle growth.
Jack3d Review Episode 1! This is my first video post and supplement review. If you have any questions please feel free to ask me or comment. You can also email me at email@example.com. SupplementStand.com will be launching soon!