More Muscle Growth and Music

 

Look Beyond the Confines of  Convention For More Muscle Growth.

When I ask you to think of your two or three favorite sports supplements, what comes to mind?

Creatine … beta alanine … protein powder, maybe?

When we think of a performance-boosting supplement, typically what comes to mind is something we ingest, like creatine. However, science has shown us that if we bother to look beyond the confines of convention, what we find is a whole other realm of “ergogenic aids,” which don’t come in powders or pills.  Among the most potent of these unconventional performance “supplements,” according to recent research, is music.

The fact that we’re influenced by music should come as no big shocker.

 Those who work out to techno or head-bangin’ rock ’n’ roll have long recognized the intoxicating power of an adrenaline spiking song. But recent studies show that music does more than just get us going or “pump us up.” It may actually alter the body’s physiology, or as Rock ’n’ Roll Hall of Famer Carlos Santana puts it, “rearrange the molecular structure of the listener.”

The most recent of these studies investigating this peculiar phenomenon comes from the Department of Life Sciences at England’s Nottingham Trent University. In this study, published last year in the Journal of Sports Medicine and Physical Fitness, Dr. Attila Szabo and colleagues set out to investigate whether musical tempo and its manipulation during exercise affect maximal workload (measured in watts) achieved during progressive cycling.

To test this, the researchers recruited 24 male and female college students and had them each cycle in five separate test sessions that included exercising to no music (control); slow music; fast music; slow-to-fast music and finally fast-to-slow music. In the last two conditions, musical tempo was changed when the participant’s heart rate reached 70 percent of maximum.

In all test sessions, the participants started to cycle at 50 watts and then the workload was increased in increments of 25 watts every minute until self-declared exhaustion. Maximal-effort cycling was defined as the workload at the last completed minute of exercise.

Dr. Szabo's Conclusion:

According to Dr. Szabo, results showed that a significantly higher workload was accomplished when the participants worked out to progressively “faster-paced” music. “The participants preferred the slow-to-fast music sessions more than the other sessions,” says Dr. Szabo. “Switching to slow-to-fast music during progressive exercise results in the accomplishment of more work without proportional changes in heart rate.”

Whether these effects are due to an actual “rearrangement of the molecular structure” of the exerciser or simply to distraction from fatigue isn’t clear. What is apparent, however, is the powerful effect progressively faster paced music can have on increasing exercise workload. And, when you think about it, that’s all most conventional sports supplements do. Remember, typical supplements like creatine, for instance, have little direct effect on muscle size and strength. Instead, the accrual of strength is a response related to a greater workload and intensity of training that can be achieved.

Of course, with creatine, or any other supplement for that matter, consistency is the key to achieving a desired result. So, it stands to reason, if done consistently over a period of months, listening to progressively faster-paced, uplifting music during your workouts could very well be associated with an enhanced accrual of not only cardiovascular conditioning (as shown in this study) but perhaps even muscle strength in intense weight-training programs

Do You Want Bigger Biceps?

Do You Want Bigger Biceps? Load Up the Squat Bar. 

Here's Breaking Research You'll Want:

European Journal of Applied Physiology:

A new study suggests that virtually every weight trainer who has consistently gone above and beyond “perceived” muscle failure has experienced the mysterious effect intense leg training can have on developing the muscles of the upper body.

Indeed, it’s a peculiar phenomenon where, seemingly, the more intensely a person trains his legs, the more muscle he’s able to pack onto his chest, back, bis, and tris.

For a long time, researchers didn’t know the exact physiological basis behind this phenomenon but postulated that it might stem from an effect whereby an intense workout “encourages” the body to release powerful anabolic hormones, which in turn improve whole-body protein metabolism (muscle growth).

In an effort to test this hypothesis, a team of exercise physiologists from the Norwegian University of Sport and Physical Education recently studied the hormonal responses of male weight trainers to high- and moderate-intensity leg workouts—with the results confirming the vital importance of training intensity for weight trainers wanting to maximize muscle growth.

In the study, which was published in the European Journal of Applied Physiology, Dr. Truls Raastad and colleagues had nine male weight trainers perform one moderate and one high-intensity strength exercise workout.

In the high-intensity workout, the load was 100% of each subject’s three-repetition maximum for squats and front squats, and 100% of each subject’s six-repetition maximum for leg extensions.

In the moderate-intensity workout, the load was 70% of the high-intensity protocol. Rest periods between sets were four to six minutes for both workouts. Blood samples were taken before, 30 minutes into, and every 15 minutes for the first hour after exercise.

Results showed that the acute response of the body’s primary muscle-building hormone testosterone was significantly greater during the high-intensity protocol as compared to the moderate-intensity protocol.

In addition, high-intensity exercise also stimulated a substantial release of growth hormone, although the release of this anabolic hormone didn’t seem to be as directly related to exercise intensity as was testosterone.

Pretty cool, isn’t it?

Make no mistake, training legs with 100% intensity is not a lazy person’s game—it requires discipline, drive, and determination.

But the rewards, according to this research, are well worth it.

It seems not only will intense leg training help you build strong, muscular legs, it will also help stimulate anabolic hormones that will make your upper-body workouts even more effective.

Triple Your Post-Workout Gains with Monster Mix: The Ultimate Whey Protein Supplement NOW Fortified with ProHydrolase® for 300% Greater Muscle Growth... 

 

The protein powder market is flooded with products that promise lean muscle gain and increased strength. However, when you begin using these protein powders for lean muscle gain, you realize they offer nothing more than a large amount of calories, low levels of protein and little nutritional value. Even worse, you experience an increase in body fat instead of lean muscle mass.

To help combat this problem in the market, TeamANR has scientifically developed Monster Mix to help bodybuilders and other fitness enthusiasts achieve the muscle growth they want. Monster Mix is an anabolic whey protein powder that uses natural ingredients like tongkat ali, creatine, rhodiola rosea extract and more to create a protein synthesis that is not found elsewhere on the market.

And now, New & Improved Monster Mix is fortified with ProHydrolase, for 300% better lean muscle gains than whey protein alone.

Benefits of this natural all-in-one whey protein powder include improved recoverability, increase muscle hypertrophy and testosterone levels, and finally, a rise in human growth hormone levels. Most importantly, Monster Mix helps you achieve lean muscle growth quickly.

Monster Mix is the best muscle-gain supplement on the market. It combines 17 bodybuilding supplements into one high-powered formula. See what kind of difference Monster Mix makes for you in the gym.

Order your bundle today and save 20% off your total order. At checkout, use Promo Code: MIX20

A Forgotten Workout Supplement Available at Your Local Supermarket

Supercharge Your Workouts With A Forgotten Supermarket Supplement: “Pennies-per-Day”

Overly-caffeinated pre-workout “energy” powders are all the rage among weight-training athletes today. But what if we told you there may be a better alternative that fuels clean energy and focus without the “crashes”? 

 An alternative that has been extensively studied by the U.S. military and proven effective at increasing strength and muscle? And, an alternative that you can pick up at your local supermarket for literally pennies per day? 

 Well, we’re here to tell you there is such an alternative–the commonly-available amino acid tyrosine, and as far as “focus supplements” go, it may be king of the hill. 

 Tyrosine is a direct precursor to the neurotransmitters dopamine, norepinephrine, and epinephrine. It has been estimated that nearly 90 percent of these brain neurotransmitters are synthesized directly from naturally occurring tyrosine. (4)

 Studies have shown that a combination of physical and mental stress can lead to significant decreases in norepinephrine levels in the brain,7 and norepinephrine is an extremely important neurotransmitter in muscular contraction, mental focus, motivation, etc. 

Studies have demonstrated that when norepinephrine levels are “running low,” secondary to stressful events, there is a direct correlation between that depletion and a decrease in performance.1 Because supplementing with tyrosine can restore norepinephrine levels, researchers believe it may be particularly effective at boosting performance. (2)

 One study, which addressed this issue back in 1989, strongly demonstrated that supplementing with a few grams of tyrosine significantly reduced stress-related decreases in both mood and performance. (2)  

The military has also studied tyrosine extensively. Their main interest is in how tyrosine can boost performance under stressful conditions. Scientific papers, published by the military, assessing the effects of tyrosine as an aid to stress resistance and increased performance among troops, strongly support the idea that supplemental tyrosine can delay fatigue and increase both mental and physical performance. (5,6 )

 

One of the leading scientists from NATO, J.R. Wurtman, summarized their findings by explaining, “If tyrosine can amplify catecholamine release when such an amplification is desirable, for example, to sustain performance and the ability to cope when the locus ceruleous has been depleted of its norepinephrine in prolonged stress situations, it may have considerable utility.” In English, that means, “If you take this stuff when you’re burned out, it may really pick you up and enhance performance.” 

 To see how well tyrosine would work in weight-training athletes, Dr. Jeff Stout and colleagues conducted a pilot study. The researchers recruited 14 male and female subjects. Half of them received 3 grams of tyrosine, and the other half received 3 grams of a cornstarch placebo (neither group knew if they were taking a placebo or the “real thing”), one hour before being put through a series of muscular endurance and strength tests. Dr. Stout notes that he really didn’t expect to see much of an effect, but to his surprise, the differences were incredibly pronounced and statistically significant. 

 Every subject in the tyrosine group showed substantial increases in strength and endurance after only one 3-gram dose, while the placebo group showed no statistically significant change. 

 The charts you see in this article show the astounding differences between the placebo group and the tyrosine group. Notice the 283 percent greater muscular power generated by the tyrosine group, as well as the 103 percent greater change in endurance strength. Of course, additional studies are needed to confirm these findings, but these preliminary results offer evidence that tyrosine may significantly boost training performance. Numerous scientific studies have shown that tyrosine indeed acts as a precursor to the catecholamine series of neurotransmitters and can increase brain norepinephrine concentration and activity. (3)

 HOW TO TAKE TYROSINE:

For a pre-workout boost, try taking 500 milligrams to 1,000 milligrams, 30 minutes prior to your workout. You can find quality tyrosine supplements at most supermarkets and health-food stores today.

1.  References Cited: H. Anisman, et al., “Coping With Stress, Norepinephrine Depletion and Escape Performance,” Brain Res. 191 (1980) : 583-588. 
2.  L.E. Banderet, “Treatment With Tyrosine, A Neurotransmitter Precursor, Reduces Environmental Stress in Humans,” Brain Res. Bull. 22 (1989) : 759-762. 
3.  C.J. Gibson and R.J. Wurtman, “Physiological Control of Brain Norepinephrine Synthesis by Brain Tyrosine Concentration,” Life Sci. 22 (1978) : 1399-1406.
4. J. Hoelzl, “Saint-Johns-Wort. An Alternative to Synthetic Antidepressants?” Pharm. Ztg. 139.46 (1994) : 9-29. 
5. J.O. Owasoyo, et al., “Tyrosine and its Potential Use as a Countermeasure to Performance Decrement in Military Sustained Operations,” Aviat. Space Environ. Med. May (1992) : 364.
6. Maj. C.A. Salter, “Dietary Tyrosine as an Aid to Stress Resistance Among Troops,” Military Medicine 154.3 (1989) : 144. 
7. E.A. Stone, “Hypothalamic Norepinephrine After Acute Stress,” Brain Res. 35 (1971) : 260-263.

Guide to Protein Supplements

 Which Proteins When? A Weight Trainer’s Guide to Protein Supplementation

Everywhere you turn, there’s a different nutrition expert telling us which type of protein is best for building muscle. Truth is, however, trying to pinpoint the preeminent protein for building muscle is about as futile as a barbershop debate over the greatest heavyweight boxer of all time. No matter how well you articulate your case for Marciano, ol’ Barber Clyde ain’t budging off Ali.

The fact is, each protein, like each of the past heavyweight greats, has its own special traits that make it great. For Ali, it was his jab. For whey, its ability to assimilate rapidly into the body. Marciano, his bone-crushing right cross. Casein, its sustained release of amino acids.

Here, we’ll briefly explore some of these characteristics and functional qualities of the different proteins. Based on these strengths, we’ll map out a logical application for using each of the various proteins throughout the day to maximize muscle gain and fat loss.

Morning

Morning is second only to the post-workout window in the terms of protein absorption and utilization. Your glycogen stores are low. Your muscles have been catabolic for a few hours. And your body is ready to replenish and restore its protein and energy reserves.

To best accomplish this, consume a slow-release protein, like egg whites or lean meat or using a mixed protein source. A combination of whey and casein is optimal. This can be found in some of the higher-quality meal-replacement shakes.

Shoot for a protein dose of about one-fourth your daily requirement at this time and also make sure you’re getting about 30 grams of carbohydrates—low-glycemic carbs are optimal.

Pre-Workout

New research indicates that a pre-workout protein drink boosts protein synthesis, muscle growth and exercise performance with weight training. Based on the research, the protein choice here should be quickly digested to avoid cramping and blood shunting to the stomach during the workout. Antioxidant properties and high BCAA content would be a plus here also. The obvious choice is whey. About 15 grams 30 to 60 minutes pre-workout should do the trick. This pre-workout protein shot applies to both resistance and cardiovascular exercise.

During Workout

Research suggests that consuming complete proteins during weight training is usually not necessary. However, 5 to 7 grams of glutamine may be valuable for preventing muscle catabolism. Carbohydrate intake can also spare total-body proteins (especially BCAAs). This is easily achieved by sipping on a carbohydrate beverage (6 to 7 percent concentrated) during the workout.

Post Workout

If you’re looking to gain muscle mass and strength, and you’re only going to do one thing to help make that happen, consuming a post-workout protein drink is it. There is no more potent way to halt muscle breakdown and pump up muscle protein synthesis than consuming a high-quality protein plus carbohydrate shake immediately after your workout.

Multiple studies have shown that the uptake of amino acids and glucose into muscles is greatly enhanced by weight training. After workouts, damaged muscle proteins are broken down and recycled into new muscle fibers, a process called “protein turnover.” Since this process is not 100 percent efficient, an influx of amino acids is needed to replace damaged proteins. Post-workout protein also may increase anabolic hormones, decrease cortisol levels, increase gains in lean mass and speed fat loss.

Fortunately, during this period, the body is quite receptive to ingested protein. The protein choice would be rapidly absorbed, provide some growth factors and be high in BCAAs. Whey is an excellent choice for these reasons.

Most researchers agree that there is roughly a 60-minute window after your workout to take advantage of this increased uptake and maximize muscle recuperation. Not only do you replenish your fuel stores most efficiently with a post-workout carb/protein mix, but you also actually stimulate muscle building… immediately.

The most convenient and effective way to get your perfect protein-plus-carb punch following your workout may be a protein shake. A shake is convenient and will be delivered to your system more efficiently than whole food.

Before Bed

There are two fairly distinct stages of cellular metabolism that take place while we sleep. During the first half of the night, our bodies are focused on cellular repair and recuperation. Then in the wee hours of the morning, it begins to flip and our bodies begin to become catabolic, breaking down tissues to feed our waning blood sugar.

In order to optimize the recuperation stage of sleep, it’s vital that there is an ample supply of protein available to hungry muscles. For that reason, consume 25 to 30 grams of pure protein, little or no carbs in this dose, within 30 minutes before you hit the sack. And this shouldn’t be just any protein. Make sure to use a good source of casein. Either a quality powder or cottage cheese.

Why casein? First, it has the tendency to form a “gel” in the stomach, which slows its movement into the intestines and creates a “timed-release” effect. With casein, you get a nice, consistent supply of protein to your muscles over the first four to five hours of sleep. Casein is also a good choice because it contains a whopping 20.5 percent glutamine—the king of kings when it comes to muscle repair.

During the Night

As noted earlier, your body goes into a catabolic state sometime during the very early morning hours. It does this in great part because it runs out of the fuel and building blocks it needs to continue the recuperation and preparation process. So, what if you were able to supply it with what it needs to continue to recuperate all night long?

Many competitive bodybuilders have tested just that theory. They will awaken at 3 a.m., pound a pure protein shake, and go back to bed. Biochemically, it makes sense that this would help to enhance recuperation and muscle growth.

So, if you really want to get serious about your muscle-building efforts, drink around 30 grams of your favorite whey protein if you happen to wake up in the middle of the night. (Don’t set your alarm just for this purpose, however—it is probably more beneficial to your muscles to sleep the whole night.) We’d also suggest chasing it down with a full glass of water, as you are usually a bit dehydrated by this time of the evening and it will help the digestion and absorption process.

Triple Your Muscle Growth

Learn How To Triple Your Muscle Gains

A new study has found that whey protein powder – still the “go to” supplement for athletes and bodybuilders — is more easily absorbed and utilized when combined with specific enzymes,

The most recent double-blind, placebo-controlled clinical study of the multi-enzyme compound ProHydrolase® combined with whey protein has shown improved digestion and absorption of amino acids along with reduction of the immunogenic responses associated with whey protein consumption, compared to whey protein alone.
 

The researchers gave 20 athletes (aged 19 to 35 with normal healthy BMI) whey protein with ProHydrolase® digestive enzymes for nine days and whey protein by itself for nine days. 

At the end of the study, the researchers found that total amino acid concentrations increased significantly (by 55 mg) more after taking the whey protein and ProHydrolase digestive enzymes supplement than after just the whey protein-only supplement. 

In other words – taking whey and ProHydrolase digestive enzymes provided 20% more amino acids than whey protein by itself.

ProHydrolase®, when consumed with a whey protein supplement, encourages pre-digestion of the protein, allowing for the release of the full content of the essential amino acids for building muscle and improving muscle recovery. 

Here’s a breakdown of the ProHydrolase study results:

·        Helps pre-digest whey protein so that amino acid levels in the bloodstream are up to 55 times higher compared to other leading protein enzymes on the market today.

·        Can increase protein absorption by up to 300%.

·        Supports muscle building and improved recovery time.

·        Helps ensure smaller protein peptides are formed, which helps maintain normal CRP levels

Here is why this study has mass appeal: Whey protein is the top-of-mind powder supplement for muscle-building. But there is an important step that allows for the body to utilize the whey. Whey protein is somewhat cumbersome for the digestive system to efficiently break down and assimilate, a process that requires specific enzymes (proteases). 

Typical whey proteins are bound together in a peptide complex that needs to be broken down for effective utilization. Ideally, for whey to help promote muscle growth and strength, it should be digested to at least the tetra-peptide level within 90 minutes to be used by the body. Absorption takes place in the small intestines. Larger protein fragments cannot be absorbed and become food for the micro flora in the large intestine which can contribute to unpleasant gas and bloating issues.

What is ProHydrolase? - YouTube

This research shows the impact when supplements can be effectively assimilated and thus utilized, thereby meeting label claims. This is crucial, because consumers do not feel their muscles being built and repaired, although they may feel the “afterburn” of a particularly rigorous session. 

Conclusion: it is no longer good enough to just rely upon faith that the protein consumed is going to work. Be sure to check the label of your protein shakes and for Protease Enzyme Blend (ProHydrolase®) With the addition of the specific protease blend, buy ProHydrolase® consumers can know for sure that they have a better whey Protein shake when they buy ProHydrolase ® with their shakes.

Advice for Men Suffering Slow Muscle Growth

Men Using This Compound Saw a 37% Boost in "T" Levels within a Matter of Days...

According to two university studies  the Gold Medal for Natural Muscle Builders goes to an exotic Indonesian tree root extract called Tongkat Ali.

Unlike other so-called "T-boosting" supplements, which are backed by "petri dish studies," Tongkat Ali is backed by peer-reviewed, placebo-controlled research carried out on actual human beings.

In the first human study published in the Journal of the International Society of Sports Nutrition, men taking Tongkat Ali for 28 days (200 mg/daily) saw a 37% jump in their T-levels -- resulting in significantly improved libido, lean muscle tissue, and abdominal fat reduction. 

And in the second study published in the scientific journal Andrologia, the researchers conclude: "Tongkat Ali is a natural alternative to Testosterone-Replacement Therapy (TRT) and has been shown to restore serum testosterone levels, thus significantly improving sexual health."

That's the good news.

The bad news is trying to find authentic Tongkat Ali in supplement form, as it can be a daunting task. This exotic virility tonic is grown and cultivated in just two countries -- Indonesia and Malaysia. Unfortunately, an influx of imitation Tongkat Ali from China has flooded the market -- making the search for the "Real Deal" a frustrating one for consumers.

Out of the dozens of products sold through national health retailers, TeamANR's Certified Tongkat Ali supplement Adaptophen has managed to become one of the most trusted and popular with consumers. Countless Adaptophen Tongkat Ali customers, with the help of a regular strength-training routine, have reported experiencing:

• Insane Muscle Gains

• Skyrocketed Energy Levels

• Enhanced Sports Performance

• Incredible Focus and Work/Training Productivity
  

While Adaptophen can be found at many leading national health retailers at the regular retail price of $79.90 per bottle, for a very limited time, bottles are being made available online at just $37 a bottle — a savings of over 60% off regular retail prices.

Plus, when you place your order within the next 24 hours, you can save 15% off your entire order. Click here, and at checkout, use Coupon Code: BOSS15

Are You Making This Critical Muscle-Building Mistake?

Why is it so difficult to pack on muscle naturally?

The primary reason is when you train intensely enough to stimulate growth, you're also saturating your system with CORTISOL.

Cortisol is an overpowering catabolic protein that literally 'eats' lean muscle tissue while preventing bodyfat metabolism -- you might say it ranks right up there with binge drinking, smoking cigarettes, and eating sugar in terms of the damage it wreaks to your efforts to get lean and muscular:

1) Recent studies have shown a direct correlation between high cortisol levels and abdominal bodyfat distribution. It literally prevents the release of fatty acids in your abdominal region, increasing lipid storage in this area, and...

2) Just as disturbing, research shows cortisol literally prevents rapid muscle growth from happening after you train due to its 'catabolic' (muscle-eating) effects . It makes the gains from intense workouts few and far between. In fact, every time you encounter stress of any kind, your body's "fight or flight" responses kick in, pumping out cortisol -- smothering muscle growth and bodyfat oxidation. It's like throwing a wet blanket on a raging campfire.

No wonder you have such a hard time getting lean and gaining muscle: Your workout stimulates; then cortisol annihilates. Let's look at the facts...

 

• FACT: Muscle grows more rapidly in laboratory settings when cortisol is low or absent.

• FACT: The most effective muscle-building pharmaceuticals (i.e., 'roids) minimize the catabolic effects of cortisol, which is why they increase nitrogen retention and so many athletes resort to these compounds to make faster progress. Unfortunately, engaging in such "pharmaceutical indiscretions" is rife with deleterious side effects, which is why sports scientists have been searching for natural substances which mimic the anti-catabolic effects of these bodybuilding pharmaceuticals. They knew this would allow athletes to create the lab environment of very low cortisol -- making extreme, rapid muscle growth a reality, safely and naturally.

• FACT: In clinical research, three compounds -- Phosphatidylserine (PS), Conjugated Linoleic Acids (particularly the cis-9,trans-11 isomer), and high-dosage Ascorbic Acid -- have all shown huge promise for their cortisol-blunting effects. Separately, each has powerful anti-cortisol effects. Taken together, however, science shows they produce effects that are not just additive (1+1+1 = 3) but synergistic (1+1+1 = 8) -- literally releasing the cortisol stranglehold and turbocharging your anabolic receptors.

A True Alternative to Bodybuilding Pharmaceuticals to Help You Get Leaner and Finally Reach Your True Muscle-Growth Potential...

Armed with a basic understanding of how 'roids really work to increase muscle growth, it's easy to see why supplements like creatine, nitric oxide boosters, and even whey and casein protein powders have their limitations -- they do little if anything to address the cortisol issue.

Similarly, understanding of how 'roids really work, it's also easy to see why our new and improved C9-T11 2.0 Anti-Catabolic Complex has become a national bestseller: Because it's a true "alternative" to bodybuilding pharmaceuticals because it DOES address the cortisol issue.

C9-T11 2.0 -- providing high-dosages of pharmaceutical-grade Phosphatidylserine, Conjugated Linoleic Acids (including the active cis-9,trans-11 isomer), and Ascorbic Acid -- has been clinically shown to suppress cortisol, disarming the catabolic bomb and supercharging the anabolic, hypertrophic response mechanisms.

So much so, in fact, that one new university study showed an average 1" reduction in waist circumference in just 28 days; while a separate study showed a 600% increase in lean muscle mass over 7 weeks in supplementing athletes vs. those taking a placebo (read more details here.)

24 Hours Only: Save 25% Off Your Total Order of DOUBLE-STRENGTH C9-T11 2.0

For the next 24 hours only, you can put C9-T11 2.0 to the ultimate test at a MEGA discount. When you place your order today, you'll save 25% OFF your entire order. To take advantage of this limited-time sale, click here and at checkout, use Coupon Code: BENCH25

Stay Strong!

Stetson Thorsisdottir,

Director of Science, TeamANR