6501 Muscle Science Roundup

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JANUARY 200 6 \ www.ironmanmagazine.com

Muscle-Science12 Recent Research Reports That Can

Jump-Start Your Muscle Growth and Fat LCompiled by Steve HolmanPhotography by Michael Neveux

Roundupnother years gone by, which means its time for anotherblast of the hottest research that can help you get biggerand leaner. Its January 2006, the perfect time to lookback at some of the key findings that we reported overthe past yearstuff you may have missed. Most of the

studies discussed here were reported by Jerry Brainum,IRON MAN s most dedicated and reliable researcher.Good stuff to get you buff. Lets get to the info. A
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1) L-Carnitine Turns You Into a

Mass Machine Whether supplemental carnitine

actually helps increase fat oxidationis a matter of debate, but the nutri-ent has other, lesser known featuresthat can improve training efficien-c y.

Carnitine he lps decrease lactatelevels during in tense exercise, which may lead to less fatigue andgreater endurance. Several studieshave shown that it promotes recov-ery after intense training. Subjects who took three grams of it daily forthree weeks had less muscle sore-ness and lower levels of a muscle

enzyme associated with muscledamage after their workouts. Scien-tists believe the effect occurs be-cause carnitine promotes increasedcellular membrane stabilization. Italso helps lessen the effects of freeradicals, by-products of oxygenmetabolism that induce muscleinflammation and delay full mus-cular recovery.

Hard training tends to temporar-ily depress the immune system, so you are more vul nerable to infec-tion . Carnitine ap pears to helpstabilize and promote immune-system competence after training.It also helps promote the develop-ment of new red blood cells, whichincreases oxygen delivery to mus-cles.

Karlic, H., et al. (2004). S upple-mentation o f L-carnitine i n ath-letes: does it make sense? Nutrition .20:709-15.

Conclu sion:Take two grams o f L-carnitine

after a workout, and you should getbetter recovery and less musclesoreness.

128 JANUARY 2006 \ www.ironmanmagazine.com

Muscle-Science Roundup

MusceGrowhandFa Loss

Carnitine helpsdecrease lactate levelsduring intense exercise,which may lead to lessfatigue and greater endurance.

Carnitine also promotesimmune-systemcompetence after

training.

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2) Snooze or Lose Your Anabolic Edge

While exercise is the primary catalyst for muscle growth, thegrowth occurs whe n youre at re st.Thats why adequat e recovery is sovital to making mu scular gains. Thebody secretes maximum levels of growth hormone d uring sleep, and

studies also show that if you dontget enough sleep, your testosteronelevels may plummet as much as 40percent.

A new study using lab rats assubjects tested the hormonal ef-fects of sleep deprivation. In previ-ous studies animals deprived of sleep showed lower levels of thyroidhormones and a blunted immuneresponse. Since the low thyroidoutput occurred in the hypothala-mus, the researchers wanted to seehow other hormones secreted inthe same area of the brain were

affected by sleep.They found that sleep depriva-tion resulted in a suppression of other hormones in the rats, includ-in g growth hormone , insulinlikegrowth factor 1 (IGF-1), prolactinand leptin, while corticosterone,the rodent version of cortisol, wasunaffected. That hormonal milieutends to depress anabolic reactionsin the body, boosting cataboliceffects, including possible muscleloss. If your goal is to make any typeof muscular progress, dont takesleep for granted.


On that note, wearing socks tobed may help. According to podia-trist Nicholas Romansky, as repor-ted in Bottom Line/Health , wearing a clean pair of socks to bed can help you fall asleep faster because itstabilizes your core body tempera-ture. Sock it to catabolism!

Also, research at Emory Universi-ty School of Medicine in Atlantafound that sleep-deprived peoplemay eat more, increasing their daily

calorie intake up to 15 percent. Sosocking your feet at night may help your fat-loss efforts as well.

Everson, C.A., et al. (2004). Re-ductions in circulating anabolichormones induced by sustainedsleep deprivation in rats. Am J Phys-iol Endocrinol Metab . 286:E1060-E1070.

Conclusion:Get restful, uninterrupted sleep

to amplify anabolism and curtailcatabolism. Wearing socks to bedmay help.



Sleep deprivationcan result in thesupression of anumber of hormones,including anabolicones.

Exercise is the catalyst.Growth occurs when you rest.

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4) Volume Downto T Up

How does exercise affect the 24-hour secretion of testosterone? Tofind out, researchers followed eightmen who completed three training sessions separated by at least amonth. The subjects were assignedto a nonexercising control group, amoderate-volume group that did 25sets total and a high-volume groupthat did 50 sets per workout. Theactual workouts consisted of squats,bench presses, leg presses and latpulldowns done for five to 10 repsper set, with the subjects getting 90to 120 seconds rest between sets.The researchers measured the mens

testosterone levels every hour for 24hours after each session.The high-volume group trained

for an average of two hours per ses-sion and showed a marked suppres-sion of testosterone over 24 hours.

The moderate-volume grouptrained for one hour and showedno adverse effects ontestosterone. Apparently, theres athreshold of training beyond which testosterone levels dropprecipitously. In practical terms,that means that those who advo-cate marathon workouts areprobably wasting their time.

Alemany, J.A., et al. (2004). 24-hour serum testosterone concen-trations following acutemoderate and high-volume resis-tance exercise. Med Sci Sports Exerc . 36:S238.

Conclusion:Limit your workouts to no

more than about 25 work sets, to

be completed in around an hour.[Note: Most of the training pro-grams in IRON MAN s publica-tions, including 10-Week Size Surge and Train, Eat, Grow, ad-here to that rule.]

www.ironmanmagazine.com \ JA NUARY 2006 133

Training toolong canblunt testos-terone.


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IN THE SUPREME COURT OF THE STATE OF NEW YORK

COUNTY OF NEW YORK

ERIC AYALA, THOMAS HANNON, LOUIS SILVERSMITH and LOUIS SPITALE, individually and on behalf of all others similarly situated,

Index No, 02/126276

Plaintiffs,

vs.

NATROL, INC. and PROLAB NUTRITION, INC.

Defendant.

TO: Purchasers of Androbolic, 19Norandrostenedione/5Androstenediol, Andro 19Norandrostenedione Caps, Andro 4 Androstenediol 100mg Caps, Androsten Tribulus Caps, AndroCyclo 4 Androdiol, Androstenedione 100mg Caps, Chrysin-Andro-Tribulus Caps,19-Nor-4-Androstenediol and 5-Androstenediol (together, the Andro Products)A class action lawsuit has been filed against Natrol, Inc. and Prolab Nutrition, Inc. (collectively,Natrol) challenging Natrols marketing and sale of Andro Products. Natrol has vigorously denied

any wrongdoing or liability but solely to avoid the further cost of litigation and to minimize disruptionand inconvenience caused by this and related suits, it has agreed to a settlement. A nationwidesettlement with Natrol totaling $5 million in cash, discount cards and coupons has been preliminarilyapproved by the Court. The proposed settlement is a compromise of disputed claims and does notmean that Natrol or anyone else is guilty of the claims brought by the Plaintiffs. By preliminarilyapproving the Settlement, the Court has not made any determination that, if disputed, the classwould be properly certified or that the Plaintiffs claims against Natrol have any merit. TheSettlement Agreement also resolves, and, upon payment of all commitments in accordance withthe Settlement Agreement, Plaintiffs and the Class shall release Natrol and other parties from anyand all claims by Plaintiffs and the Class for costs and attorneys fees, including but not limited toexpert witness fees, claims for costs, and attorneys fees incurred in connection with the negotiation,execution, implementation, and administration of the Settlement Agreement; provided, however,that if Plaintiffs or the Class are required to take legal action to enforce the terms of theSettlement Agreement, then the costs and fees for such legal action shall not be included in theRelease.

If you purchased at retail any Andro Product, you may be entitled to a share of the proceeds of thesettlement. You are not, however, entitled to participate in the settlement if you are or have been

a distributor or wholesale purchaser of an Andro Product, or if you timely elect to exclude yourselffrom the class.If you are within this group of class members and do not elect to exclude yourself from the class,your claims against Natrol for the marketing, labeling and/or sale of Andro Products will beresolved as part of this settlement and will be ultimately barred. It is therefore important for youto review the complete notice and to submit a claim form as described below.

The Court will hold a hearing in Courtroom 438, New York County Supreme Court, 60 Centre Street,New York, New York at 9:30 a.m., on the 21st day of October, 2005 (Final Hearing), to determinewhether, as recommended by Class Counsel, the class representatives and Natrol, it shouldapprove the proposed settlement. Objections to the proposed settlement or the amount of attorneysfees requested by Class Counsel, or requests to be excluded from the Class must be filed byOctober 13, 2005. Claims must be filed by April 21, 2006. Delay in filing the claim form, objectionsor exclusion notice may result in the loss of benefits or rights to which you might otherwise beentitled.

Full copies of the Notice of Pendency of Class Action, Settlement Agreement, Claim Form, andExclusion Notice, which describe the method by which the cash funds, discount cards and couponswill be distributed, eligibility requirements, and the action that must be taken by eligible personsto obtain a share of the proceeds, to object to the settlement, or to be excluded from the class, areavailable atwww.prolab.com/androsettlement.html and from Andro Class Action Settlementc/o Complete Claim Solutions, Inc., PO Box 24674, West Palm Beach, FL 33416. You may also call1-800-930-0057with any questions.Dated: September 7, 2005

SUMMARY NOTICE OF PENDENCY OF CLASS ACTION AND OF SETTLEMENT OF CLAIMS
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5) Time Yo ur Creatinefor Big-Time Mass

Many bodybuilders wonderabout the best time to tak e creatine.Taking it before a workout may increase the muscles energeticefficiency and act as a buffer thatlimits the accumulation of metabolic waste products. That would lead to increased energy andless fatigue during intense training.The greater blood flow resulting from exercise, however, also causesgreater uptake o f creatine in tomuscle. The scientists who con-

ducted a recent study arent sure whether the gains in muscle thick-ness that their subjects experienced while taki ng creatine a fter exercisecame from water retention in themuscle or actual protein synthesis.If the latter proves tru e, the besttime to tak e creatine w ould be,obviously, following a workout.

Chilbeck, P.D., et al. (2004). Effectof creatine in gestion after exerciseon muscle thickness in males andfemales. Med Sci Sports Exerc .36:1781-88.

Conclusion: You may want to take half your

creatine b eforeor duringyour


workout and the other half after.That way you get the buffering as well as the muscle-thickness ef-fects.



The greater bloodflow resulting fromexercise causesgreater uptake ofcreatine into muscle,but taking it after training may beef upmuscle fibers.

Creatine may act as a bufferduring training, enabling youto get more reps.
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MuscleGrowthandFat Loss 6) More Pain,

Better Gain A study presented at the NSCA

conference by researchers from theUniversity of Connecticut exam-ined whether taking short restsbetween sets influen ces the releaseof growth hormone d uring exer-cise. The subjects included 10bodybuilders with at least four years of training experience and 10untrained but physically activemen. The bodybuilders had previ-ously trained on programs thatfeatured short rests between sets.

For the study both groups did six sets of 10 reps on the squat, resting two minutes between sets.

Both the trained and untrai nedmen had similar restin g GH le vels,


and both groups showed a signifi-cant rise in the hormone after the workout. The trained men, howev-

er, produced m ore lacti c acid, which stimulate s GH re lease dur-ing exercise. The ability to train ata higher level of lactic acid releaseappears to enable more-experi-enced bodybu ilders to produce asuperi or GH r esponse to exercise.

Conclusion:Rep through th e burn to up your

growth hormone l evels. Set-ex-tending techniques li ke X Reps canhelp. Remember , growth hormoneamplifies other anabolichormones, like testosterone.

The ability to train at ahigher level of lacticacid release appearsto enable more-experiencedbodybuilders to producea superio r GH r esponseto exercise.

Go for the burn toenhance growthhormone release.

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rally in animal protein sources: 2-to-1-to-1 . Taking e xcessive amountsof a singl e BCAA, such as leucine,activates enzymes that degrade theoth er BCAAs, lea ding to a possibleami no acid imba lance.

www.ironmanmagazine.com \ JANUARY 2006 137

Conclusion:Use branched-chain amino acids

before you do cardio and evenbefore your weight-training work-outs to derail catabolic effects.


Taking branched-chain amino acidsbefore doing cardiomay help preventmuscle breakdown.

The men using BCAAshad lower levels ofcortisol, the bodysprimary catabolichormone, and higher testosterone levels.

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It stands to reason that if branched-chain amino acids haveanabolic properties, theyre aneffective supplement for thoseengaged in weight training. A study presented at the National Strengthand Conditioning Associationsannual con ference exam ined therelationshi p of BCAA int ake tomuscle gains. Six healthy, u ntrainedmen took eith er BCAA supp lementsor a placebo. Both groups took thesupplements for three weeks, fol-lowed by another week of supple-ment use combined with intense weight-training sessions.

The men usi ng BCAAs ha d lowerlevels of the enzym e creatine k i-nase, which is associated with mus-cle damage during exercise, andlower levels of cortisol, the bodysprimary catabolic hormone. They also had consistently higher testos-terone levels than the subjects inthe placebo group.

BCAA oxidation in muscle isactivated by fatty acid oxidation. So when you do exercise that uses fatas an energy source, th e fat releasedpromotes the burning of BCAAs.That implies t hat BCAAs ta kenbefore you do aerobics will exert asparing action on muscle protein,something that would be particu-larly helpful during periods of calo-rie restrictio n. The precise dosageof BCAAs for that purpose isntestablished, but good results havebeen obtained with five gramstaken prior to exercise.

One thing to keep in mind whensupplementing is that you mustmaintain a certain ratio of the three

BCAAs. Research shows that its bestto replicate the ratio of leucine,isoleucine and valine found natu-
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8) Cardio Time:Before or After?

A recent study turned up anotherreason not to do aerobics before a weight workout. Ten men did low-intensity cycling for an hour, then a

weight workout. On another day the same men did only a five-minute-warmup cycling sessionbefore their workout. When they did an hour of aero bics first, theirgrowth hormone r esponse to the weight session was nil. Ot her hor-mones, such a s cortisol an d testos-terone, werent affected by theaerobics, however. Thats the goodnews, since it shows that moderateaerobic work doesnt negatively affect hormones related to musclegrowth.

Still, doing the aerobics first did

blunt growth hor-mone release. Wha t isit about aerobics that would do that?

Aerobic exerciseuses greater amountsof fat as fuel, especial-ly as the exercise

continues beyond 30minutes. That ele-vates levels of freefatty acids in theblood, which, likeelevated blood glu-cose le vels, blu nts therelease of GH. E levat-ed free-fatty-acidlevels also promotethe release of somato-statin, a protein pro-duced in the brainshypot halamus thatoppos es GH rel ease.


Goto, K., et al. (2005). Prior en-durance exercise attenuatesgrowth hormone r esponse to sub-sequent resistance exercise. Eur J Appl Physiol . 94:333-338.

Conclusion:If youre after more muscle, its

just plain dumb to do an extended

aerobics session before an intense weight workout. Not only do youdeplete limited energy store s(glycogen), but you also bloc k GHrelease during the workout. Savethe aerobics for afterward.

Elevated free-fatty-acid levels induced by cardio work promotethe release ofsomatostatin, aprote in that opposesGH release.

If you do youraerobics first, you may bluntgrowth hormonerelease.

Train with weights first;then do yourcardio.

M o

d e l :

T a m e r

E l s h a h a t
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Forskolin may boostfat loss and increasetestosteronerelease.

M o

d e l :

J o r g e

B e t a n c o u r t
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Forskolin differs fromephedrine in that itdoesnt interact withbeta-receptors in fat,so it has none ofephedrinesstimulation effects.

al adaptatio ns associated withforskolin co nsumption in over- weight and obese males. Med Sci Sports Exer . 37:S39.

Conclusion:Taking 250 mil ligrams of 10 per-

cen t forskolin ex tract twice daily may supercharge your fat-burning effortsand your muscle-building resultsthanks to elevated free-testosterone levels.

9) Fat-BurningFirepower Without

EphedrineForskolin d iffers from

ephedrine in that it doesntinteract with beta-receptors infat cells, so it has none of thestimulation effect associated with ephed rine. In effect,forskolin is a biochemical short-cut as far as fat release is con-cerned.

Several studies have shownsignificant fat-loss effects withhuman subjects who took aforskolin-based supplement.Unfortunately, they were spon-sor ed by the co mpany that holds

the forskolin us e patent, SabinaCorporation. While such spon-sorship may not negate theresults of the studies, it doesengender a degree of skepticism,since Sabina has much to gainfinancially from them.

Some critics have noted thatthe mechan ism through whichforskolin wo rks, activating cyclic AMP, can have far-reaching effects throughout the body. Buttoxicity studies have shown noserious side effects or any ad-verse changes in car diovascularfunction. If anything , forskolinappears to lower blood pressureand increase beneficial high-density lipoprotein, or HDL.

The most recent study foundan additional bonus. Thirty subjects we re divided into aforskolin gr oup and a placebogroup for a 12-week experiment.Those in the first group took asupplement containing 250milligram s of 10 percent

forskolin extra ct twice daily.Forskolin pr oduced a signifi-ca nt improvem ent in fat losscompared to what subjectsexperienced w ith the place bo,but those in th e forskolin g roupalso showed a significant in-crease in free testosterone, theactive form of the hormone.Total T levels remainedunchanged, but the elevatedfree-testosteron e levels may be abonus from usin g forskolin.

Godard, M.P., et al. (2005).Body composition and hormon-

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142 JANUARY 200 6 \ www.ironmanmagazine.com

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L e e

A p p e r s o n

Bodybuilding has big anti-aging benefits.
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10) Anti-Aging Ammo A new study by a group of re-

searchers from the Mayo Clinicexamined the effects of aging onmuscle in 146 healthy men and women, aged 18 to 89. The primary finding was that muscle aging iscaused by cumulative damage tomuscle DNA, which is required toreplicate muscle cells. When DNA isdamaged, the cells dont repairthemselves correctly and eventually die. On a grand scale, that means agradual loss of muscle with eachpassing year.

The researchers also found thatthe DNA in muscle mitochondria, where energy is produced in cells,reduces with age. Having fewer

mitochondria means less produc-tion of adenosine triphosphate(ATP), the source of cellular energy. Without adequate ATP the cellshousekeeping functions shutdown, and the cell dies. The loss of muscle mitochondrial DNA leads tosuch symptoms as age-related weakness, loss of muscle mass andrelated diseases, such as insulinresistance, diabetes and heart dis-ease.

Thanks to this study, scientistsnow know exactly how the processof muscle aging begins and candesign therapies to block it. Whatcauses the loss of muscle and mito-chondrial DNA is long-term, out-of-control oxidation. Mitochondriaare highly prone to oxidation be-cause ATP production releases a lotof oxygen in the cell. That promotesthe activity of free radicals, by-products of oxygen metabolismthat are the destructive elements inoxidative reactions.

As people age, the built-in an-

tioxidant systems of the body, suchas the superoxide dismutase systemof enzymes, begin to falter. Thatsets the stage for the degenerativeaspects of oxidation in cells. In fact,how those effects work is a majortheory of the aging process. Itsespecially troublesome in people who dont exercise, as exercise pro-motes the bodys built-in antioxida-tion system. Some scientists think that may be the main value of exer-cise in helping to forestall the aging process and the degeneration of brain and body.

The scientists who found thiselemental cause of muscle aging suggest that the process begins atage 30. The same is true of suchother conditions as osteoporosis, abone-wasting disease more com-mon in women than in men, whichbegins at about age 30 but doesntusually become apparent until afterage 60. By then, however, the dam-age is extensive, resulting in fragilebones and hip fractures.

Can exercise block the loss of mitochondrial DNA in muscle? TheMayo researchers didnt get to thatquestion, but common sense andobservation of people who stay active and continue to exercise asthey age indicate that it probably helps.

Also, taking in nutrients that

protect the vulnerable mitochon-drial DNA from oxidation, such ascoe nzyme Q10, lipoic acid andace tyl L-carnitine, can help. Re-search conducted at the University of California, Berkeley, showed thatintake of those nutrients led tocomplete regeneration of musclemitochondria and protected


against further damage. Typicaldoses would be 30 to 60 milligramsa day of CoQ10, 200 milligrams of lipoic acid and 1,000 milligrams of acety l L-carnitine.

Short, K.R., et al. (2005). Declinein skeletal muscle mitochondrialfunction with aging in humans.Proced Nat Acd Sci . 102(15):5618-23.

Conclusion:Keep exercising as you age to

curtail cell degeneration. Also takeantioxidants every day; for exam-ple, 30 to 60 milligrams a day of CoQ10, 200 milligrams of lipoicacid and 1,000 milligrams of acetylL-carnitine.


Scientists whodiscovered the causeof muscle agingsuggest that theprocess begins atage 30.

Specificnutrients can

work in tandem with exercise asan anti-aging smart bomb.

M o d e l :

J o h n

H a n s e n

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11) Torrential T Time

If you look at the advertisements

for estrogen suppressors, or aro-matase inhibitors, youll note thatthe main benefit touted for them istheir ability to increase naturaltestosterone levels. The healthbenefits of controlling estrogen arerarely mentioned. The question is,Do those supplements work?

The initial answer comes fromtwo recently published studies. Thefirst examined the effects of twounnamed but naturally occurring aromatase inhibitors in 15 men,aged 21 to 71, over a 28-day period.The subjects average age was 39,

and none of them had taken any type of testosterone-boosting sup-plements or medications in the thre emonths prior to the study. The aro-

matase inhibitors were combined inone capsule, taken as three singlecaps once daily.


After 10 days total and free testos-terone increased by 244 percent and358 percent from baseline levels. Atthe 28-day mark total testosterone

had jumped to 314 percent abovebaseline, while free levels increasedto 492 percent. Estrogen, mean- while, was undetectable in 10 out of 15 subjects by the 10th day. By the28th day it was undetectable in 13out of 15 subjects. No significantalterations in lipid, liver or otherblood chemistry values occurred inthe men while they were using thesupplement.

The second study was sponsoredby a company that advertises andsells products in this magazine.Normally, that sponsorship would

Total testosteroneincreased 145 percent,183 percent, 232percent and 240percent over the firstfour weeks of thestudy.

Compound exercisescan increase testos-terone, and so canthe new aromataseinhibitors. Would you believe morethan 200 percent?

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d e l :

P e t e r

P u t m a n

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raise some degree of skepticism,since the company has something to gain from favorable study results.The scientific protocols used wereup to par, however, and theres noreason to suspect any rigging. Be-sides, someone has to pay for suchstudies, and no drug company would, since its a natural product; itdoes have a use patent.

The study featured five men,average age 31, who took four cap-sules of the aromatase-inhibiting supplement before bed for 28 days. As in the first study, using the sup-plement significantly increasedboth total and free testosterone.Total test increased 145 percent, 183percent, 232 percent and 240 per-cent over the first four weeks of thestudy. Free test likewise increased

from baseline levels300 percent,402 percent, 511 percent and 528percentduring that time. Even so,no significant conversion to estro-gen occurred. Blood chemistry testsshowed no adverse changes, nor

were any other side effectsobserved.

Some might complain that thesmall experimental sampleonly five subjectscalls the studysvalidity into question. On the otherhand, it was just a look-see trial todetermine whether OTC estrogeninhibitors might be effective. Thedramatic results would temptmany to use the supplement year-round, but even the manufactureradvises using it for no longer thaneight weeks, then stopping usealtogether.

Advice like that makes sensefrom a health-and-performanceperspective because estrogen may have cardiovascular benefits formen, such as helping maintainvital HDL levels. It may also help

maintain the androgen receptors without which testosterone is worthless. Plus it has a relationship with growth hormone and insulin-like growth factor 1 (I GF-1); women release greater levels of


growth hormone during exercisebecause of their higher estrogencounts. Indeed, some studies sug-gest that estrogen protects againstexcessive muscle breakdown during exercise.

Trimmer, R. et al. (2005). Effectsof two naturally occurring aromatase inhibitors on male hor-monal and blood chemistry pro-files. J Int Soc Sports Nutr . 2:14.

Ziegenfuss, T., et al. (2005). Safety and efficacy of a commercially available, naturally occurring aro-matase inhibitor in healthy men. J Int Soc Sports Nutr . 2:28.

Conclusion:If youre looki ng for optimal

testosterone pro duction, which isespecially impo rtant for over-40

bodybuilders, you may want to try cycling some of the new aromataseinhibitors. One study shows freetestosterone increases of more than300 percent in four weeks. Very impressive!

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12) Turnaround TNT to Turn Up Muscle Gains

A recent study verifies the impor-tance of turnaround, the point inan exercise at which you reverse thedirection of the weight, such as atthe bottom of an incline pressalthough the researchers seem tomiss that result. Jose Antonio,Ph.D., discussed it in his AnabolicDrive column i n the October 05IRON MAN :

Twelve 24-y ear-old subjectsperformed maximal resistivelengthening isokineticexercise withboth arms for

eight weeks,three days per week, during which they trained onearm at a fastvelocity andthe other at aslow velocity.Type 1 musclefiber sizeincreased inboth cases.Type 2a and 2x muscle fiberincreased inboth arms, butthe increases were greaterin the fast-trained arm.

The re-searchersconcludedthat training using fast(3.66 radians

per second)lengthening contractions leads togreater hypertrophy (growth) andstrength gains than slow (0.35 radi-ans per second) lengthening con-tractions. The greater hypertrophy seen in the fast-trained arm may berelated to a greater amount of pro-tein remodeling.

Why is the conclusion somewhatoff the mark? Well, from the resultsit appears that training faster stim-ulated more muscle. But was thespeed of movement really whattriggered the extra growth or was it

max-force overload right at thesemistretched position, the so-called turnaround point?

Realize that when you move fast,it takes more effort to stop the resis-tance and/or reverse it. In fact,

research indicates that when atrainee standing on forceplates moves fast and usesmomentum, the actual weighthe has to reverse at theturnaround of a rep can bedouble or triple the poundagehes lifting. The reason? Gravity plus momentum. As the weightis quickly lowered and then heavedat the turnaround to reverse itsdirection, the force is multipliedtwo- to threefold.

How does that cause more mus-


cle growth? Excessive overload atthe key hypertrophic point, the spotnear the turnaround on thestrokea.k.a. the semistretchedpointwhere maximum forcegeneration can occur.

When you move fast through thenegative phase of the stroke, as inthe study, it takes more effort toreverse or stop the poundage atthat max-force point, so youachieve more target-muscle over-load right at the muscles sweetspot. (Imagine dropping a heavy weight through the eccentric phaseof a leg curl and then stopping itright before your legs are straightas opposed to lowering it slowly under control.)

Obviously, training fast is muchmore dangerous than using a slow-

er, controlled cadence. Fast ballisticmovements arent recommended;instead, try power partials at theturnaround spot after you reachexh austion on fu ll-range reps.Tho se X Reps, as they are called, will extend your set, activate moremuscle fibers and enhance GHrelease (as indicated in item 6above). Performing X Reps and X-Rep hybrid techniques, like Dou-ble-X Overload, on stretch-positionexercises may also trigger hyperpla-sia, or fiber splitting. [For more onthat research and those techniques,visit www.BeyondX-Rep.com.]

Conclusion:Overload the turnaround point of

your exercises to get a bigger mass X-plosion. IM

The key fiber-activation point onthe stroke is near theturnaroundthe

semistretched point.

Partials doneat the max-

force pointcan producebigger gains.

Getting at more muscle fibers willbuild more mass fast.

M o

d e l :

J o n a t

h a n

L a w s o n

M o

d e l : J o n a t

h a n

L a w s o n a n

d S t e v e

H o

l m a n
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MUSCLE BUILDING

B E Y O N D

X REPThe Muscle-Building Truth Is Out There

w w w. B e y o n d X - R e p . c o
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6501 Muscle Science Roundup