One of the benefits of being a respected expert in the medical research field is that you sometimes have access to advance samples of highly promising supplement technologies before they are made available to the general public. Dr. Dwayne Jackson, an assistant professor at one of Canada’s top medical schools, the Schulich School of Medicine and Dentistry at the University of Western Ontario, and a writer and editorial advisor for Muscle & Fitness magazine, recently had such an opportunity, courtesy of the research and development innovators at BioQuest.

As a member of the BioQuest scientific advisory panel, Dr. Jackson was fortunate enough to have advanced access to this breakthrough thermogenic formula. Though he is typically excited to try new products, Dr. Jackson had added incentive to try this particular product. As you can see in the “Before” photo featured in this article, Dr. Jackson had recently let his conditioning slip to a significant degree as a result of a particularly hectic period of intense work in his capacities as professor, scientist, and writer. Needless to say, this physical state of affairs was not ideal for a regular contributor to Muscle & Fitness magazine.

“I was intrigued by BetaStax because I knew it was developed by the same product engineers that created the original Xenadrine formula,” Dr. Jackson says. “These guys (now at BioQuest) are probably the top specialists in thermogenic products in the industry. Also, I knew that, unlike most hardcore thermogenics, which are mostly made up of the same base ingredients (caffeine, yohimbe, and green tea), BetaStax is totally unique and mechanistically much more advanced than anything I’d seen before. So I was curious to see exactly what BioQuest had come up with in BetaStax.”

I’ve used a lot of fat-burners over the years and I can say there is no question that BetaStax represents the absolute best of the current generation of fat-burners. Not only is the preliminary research remarkable but my personal experience with it was quite extraordinary.

Upon starting BetaStax, Dr. Jackson was quite impressed with an aspect of the powerful new formula that reminded him instantly of another highly regarded thermogenic. “I took the recommended two Liquid Speed™ caps and headed off to the gym,” he says. “I recall a few minutes later as I was still driving to the gym a profound wave of energy hit me. By the time I got to the gym, I was fired up big time. I honestly hadn’t felt anything like it since the glory days of Xenadrine-RFA-1. In fact, that would be about the closest thing I could compare the feeling to.

“What followed was the absolute best training session I’d had in a very long time. I pounded legs and abs and was still all charged up at the end. It was truly hard to believe that a non-ephedra product could be so powerful and effective. The energy continued for hours and there was no crash at all. But the other thing that was really amazing is that even after this intense workout, I had little appetite. Usually I would be famished after two hours of intense training but I simply wasn’t. Such an energy and appetite suppression effect was exactly what made the ephedra/caffeine products work so well for me in the past.”

Though he had tried only a single dose, Dr. Jackson already knew he was getting an advance opportunity to evaluate a product that would mark a significant turning point in the recent history of thermogenic science. “I went home and had my wife take a ‘before’ picture of me so I could closely track my results and report back to BioQuest in a few months. After the first week, I could already see a dramatic difference. This product motivated me to train like an animal every time and to eat clean consistently.

“The results that followed over the next several weeks amazed me and even my colleagues at the lab who noticed the changes week to week. I was dropping fat and gaining muscle at the same time, but even more impressive was how fast it was all happening. Over the course of just a few months I wound up losing 53 pounds while packing on a substantial amount of muscle.”

As his transformation (achieved via the combination of BetaStax with intense training and consistent good dieting) was occuring, Dr. Jackson had ample opportunity to study the formula and read the midway report of a clinical study being conducted on the key active ingredient in BetaStax.

“The study report indicated that subjects using the active formula had demonstrated elevated levels of Cholecystokinin (CCK) in laboratory tests,” Dr. Jackson said. “CCK is a neuropeptide which mediates satiety by binding to CCK receptors in the brain. The best part is that, according to the research, this compound seems to elevate CCK indirectly through a natural biological mechanism which is clearly the preferred pathway.

“This explains a lot because I know the great results I got with BetaStax were, in part, the result of eating clean and there’s no question that an elevation in CCK would have a role in that. At the same time, the profound energy stimulation from BetaStax addressed the other end of the weight-loss equation by motivating me to get to the gym consistently and train with more intensity. Such energy stimulation also provides for metabolic enhancement which is obviously critical in offsetting the metabolic slowdown that occurs during caloric restriction.

Now possessed of a radically leaner, ripped, and rock-hard physique, Dr. Jackson has nothing but high praise for BetaStax.

“I’ve used a lot of fat-burners over the years and I can say there is no question that BetaStax represents the absolute best of the current generation of fat-burners. Not only is the preliminary research remarkable but my personal experience with it was quite extraordinary.”

Innovative New Fat-Burning Agent Promotes Significant Weight-Loss WITHOUT STIMULANTS

Virtually every effective fat-burner tested to date has had one thing in common—STIMULANTS, and usually lots of them. Recently however, a new discovery has yielded a stimulant-free fat-burning compound that may in fact exceed the power of even some of the most potent stimulant based fat-burners on the market. A specialized highly bioactive, yet decaffeinated, extract of green coffee extract called Svetol^® was subjected to a rigorous double-blind clinical trial to assess its weight-loss effi cacy and impact on lean body mass. The results were truly extraordinary and in fact even exceed those achieved with many high stimulant compounds.

Thirty patients were administered 200 mg capsules of Svetol^® per day, while 20 others received a placebo. After 60 days of treatment, a mean reduction in weight loss of 5.7% was observed in the Svetol^® group. Such a reduction in body weight over just an 8 week period is quite remarkable. The Svetol^® group also showed an increase in lean-to-fat-mass ratio of 4% as against only 1.5% in the placebo group, again indicating extraordinary potential.

Researchers theorize that Svetol^® works by inhibiting the activity of glucose-6-phosphatase, which limits the release of glucose into general circulation and thus encourages the release of triglycerides from adipose tissue for consequential energy expenditure.

Svetol^® was developed in France by a large nutriceutical company and is just now hitting the market here in the U.S. in an innovative new product by ProSource called DopaLean-GH. This exciting new product combines the clinically validated weight-loss action of Svetol^® with an ultra-powerful GH support compound and contains no caffeine or stimulants.

Scientific Reference:

Svetol^®, green coffee extract, induces weight-loss and increases the lean to fat mass ratio in volunteers with overweight problem. Dellalibera, SSA, et al. Department of Medicine and Obesity, Tortona, Italy.

Clinical Tests Demonstrate Dramatic Fat-Loss and Muscle Preservation

Everyone knows that whey protein is essential for the support of muscle growth. But now comes word on the research front that there’s a cutting-edge new bioactive protein that appears to take this efficacy much further.

In a brand new 12 week clinical trial, subjects using a specialized fractionated protein complex called Prolibra^® achieved a remarkable mean reduction in body weight of 6.1% while also preserving lean muscle to a much greater degree than the control group. Even more remarkable is the fact that such results were achieved using just 24.4 grams of this specialized protein per day.

click to enlarge

Prolibra^®’s proprietary composition includes a specialized bioactive peptide matrix along with a special whey mineral complex designed to precisely target key mechanisms of body transformation. Additionally, Prolibra^® appears to help maintain a healthy glycemic response by reducing post-prandial glycemia. In a study conducted by Glycemic Index Laboratories, participants experienced a statistically signifi cant reduction of up to 37.8 glycemic index units when Prolibra^® was added to a liquid meal. This mechanism of helping maintain already healthy levels of blood sugar in turn may assist appetite control and enhance weight loss.

These results are of great import to bodybuilders, principally because they would indicate that there is now a precision-targeted protein source available to them that would make the difficult task of cutting fat while preserving lean muscle considerably easier. This revolutionary physique enhancement tool is found exclusively in Supreme Protein’s new Vectron^™.

Scientific Reference:

A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Joy L Frestedt, John L Zenk, Michael A Kuskowski, Loren S Ward and Eric D Bastian.

Minnesota Applied Research Center (MARC), Edina, MN, USA, Geriatric Research Education and Clinical Center (GRECC), Veterans Administration Medical Center, Minneapolis, MN, USA and 3Glanbia Research and Development Center, Twin Falls, ID, USA

The world of athletic training is a peculiar one, full of dedicated young athletes striving to be their best, as well as coaches, both young and old, who wish to make those dreams a reality. Unfortunately for the wide majority, performance enhancement is not always in proportion to the hard work invested. The chief reason for this is that preparation doesn’t suit the goals of the sport. Truthfully while it is a difficult number to quantify, if I stated that ninety-nine per-cent of athletes use resistance work incorrectly, it would not be very far from the truth.

The reason for this is fairly simple; information. Through the development of the exercise media, bodybuilding methods have crept into the athletic arena. With the advent of the Internet, it is rare for athletes not to be bombarded with training notions that have absolutely nothing to do with enhancing athletic performance. Whether athletes are “training to train” or debating endlessly about their “training split”, they are, for the most-part, not preparing for the field of competition. This isn’t meant as a derogatory comment against bodybuilding,. However, the goals are much different and true athletes need to understand the difference.

Something emblematic of this particular situation happened only a few days ago. While traveling I went to a local gym and found myself nearing the Squat racks. A powerfully-built young man, who based on his attire appeared to play for the well-known local Rugby club, was trying to execute a Power Clean. I could see his problem immediately and asked him if he minded a few suggestions.

Through his thick brogue, he welcomed the coaching as he was working hard towards a move up to the highest ranks of the game. He had the correct build of a Prop but there were many concerns my coaching eye picked up immediately. I tend to shoot straight from the hip and after I explained the errors in his lifting mechanics, he acknowledged those are his weaknesses on the field as well. Simply put, this fine young player, who is working hard to be called-up by his nation, which is one of the best in the world, has been trained incorrectly with the use of bodybuilding protocols.

These weaknesses, common among those who follow the same path, are:

• Insufficient flexibility and strength of the hips
• Poor eccentric strength which in-turn relates to quickness and reaction
• Poor acceleration / starting strength which relate to his linear acceleration and power
• Insufficient generation of power from the posterior chain of muscles
• Issues related to muscular balances of both unilateral and bilateral nature that reflect less than desirable movement generation
• Insufficient core strength such that he isn’t able to maintain correct body posture under physical duress.

I want to be very clear about this because most readers would be extremely impressed with his physical development. But for him, it put him in a position where he is falling short of his noble goals of representing his homeland. His dedication to training and the lack of adequate coaching expertise led him towards seeking out knowledge innocently enough in the bodybuilding world. This, unfortunately, is jeopardizing his goals. Bodybuilders’ goals are completely different from those of an athlete and after the common denominator of the iron and hard-work, athletes need to understand this difference and, while respecting the work of the bodybuilder, train for success on the field of competition.

Within our training session, I first went through some standard range of motion exercises including the Overhead and Box Squat. In both situations his existing training had created an incorrect imbalance of hamstring to quadriceps strength, poor hip and shoulder capsule flexibility. Amongst the training patterns prescribed, a hearty dosage of general tumbling and hurdle mobility drills were included and from the beads of sweat and a few choice words of his regional dialect that he had no idea I understood, he was having a heck of a time. After our little warmup, we returned to iron and started back with Power Cleans (hang) but dropped the weight significantly to the fifty per-cent range of max and executed the lift properly by engaging the hamstrings and generating some serious bar-speed. Without a moment’s break, I set up the pin in power racks to start with a Deadstop Squat to focus upon his starting and acceleration strength. Powering the weight up with his torso, a common fault of most lifters, was easy but after adjusting his position so he was truly under the bar he drove up the weight up with his legs properly. To his chagrin after a few of his “warmup” sets, I walked into the racks at my starting weight, which pretty much drove the point home of how an athlete trains very clearly to him. We continued through the workout with a series of unilateral movements (Bulgarian Squats, Russian Split Jumps) to target muscular imbalances and explosive characteristics.

The workout was fast, efficient and focused upon the needs of an athlete. Whether you play Rugby or any other sport, there are no secrets to training properly and you should start with part-one of the six-part “Squat-Power” series at ProSource.

Ultimate effectiveness from the most versatile protein line available.

When it comes to protein, NytroWhey is well established as the leader for purity, anabolism and, of course, its customer-approved taste. The first in the industry to use a cross-flow micro-filtration system yielding high amounts of whey peptide fractions and critical growth factors, this progressive franchise has, since its introduction, continually advanced itself to deliver the most effective muscle synthesis for every conceivable user application. If you’re looking for a protein for pre- or post-workout, aerobic, median weight training, heavy weight training, nighttime or daytime—there’s a NytroWhey to fit your need.

After all these years and thousands of bodybuilding success stories we’ve come to believe that there’s not much more convincing needed as far as NytroWhey’s superiority, but for some there’s been confusion with regard to deciding which NytroWhey is best to use. Bear in mind though, one of the finer aspects of NytroWhey is that there are so many choices. The key to choosing is not so much that you need to decide on one (which is also feasible) but two or more in the proper combination. Most researchers in the science of muscle growth, including the formulators here at ProSource, are convinced that the most effective anabolic results are seen from using different high grade proteins with specific rates of absorption at different times of the day and night. As regards the NytroWhey formulas, one is not necessarily better than another because they all have their particular uses for certain times (pre and post-workout, day and night) and ultimately should be used in combination for best results. Using this multi-formula approach will not only help you with your gains, but it’s more cost effective as well. For instance, if you’re using NytroPlex GF (the sustained release formula) for nighttime and after workout, you might consider using NytroWhey Ultra post-workout instead for quicker absorption during that critical 1 hour after exercise, which is crucial to optimum growth, and then use the NytroPlex before sleep. This way you’re getting the most effective anabolic results round-the-clock while saving money by purchasing less NytroPlex: 2 Nytrowhey Ultra and 1 NytroPlex—versus—3 NytroPlex. Although you can get very good results from NytroPlex as your only protein product, it’s easy to see the cost advantage by adding NytroWhey Ultra, and you’ll see even better anabolic results as well when combining the two.

That may help to clear up some of the confusion, but with 6 highly effective NytroWhey formulas the decision making gets a bit tougher. So, to help you make the most effective anabolic choice while at the same time keeping costs in line with your budget, we offer the following short review of each NytroWhey and plan suggestions for using the formulas:

NytroWhey

The original flagship formula that introduced cross flow micro-filtrated whey isolate to the industry and became the cornerstone of the continually evolving NytroWhey line. A basic protein that can serve as a highly anabolic foundation for bodybuilding and sports supplementation, NytroWhey is rich in critical growth factors and amino peptide fractions for superior muscle synthesis. One of the major advantages of NytroWhey is that it provides protein with a higher bioavailability than its competition, which means more of the protein is actually absorbed and delivered to muscle tissue compared to an ion-exchanged or standard filtration derived protein. To top this off, in keeping with the latest advances in micro-filtration technology, this original formula has received a recent upgrade, making it even more highly anabolic since its inception. NytroWhey can be used any time of day or night, pre or post workout, but since the advent of NytroWhey Ultraand NytroPlex, NytroWhey is now best used as a daytime or pre-workout protein in support of the Ultra for post workout and NytroPlex for nighttime.

NytroWhey Extreme

NytroWhey Extreme is the next progression in the line, taking all of the muscle synthesis advantages of the exceptionally potent NytroWhey protein and adding Arginine AKG (alpha-ketoglutarate) to facilitate nitric oxide production for improved blood circulation and delivery of nutrients to the muscle tissue. Arginine AKG is the primary ingredient in just about every pre-workout and creatine formula available today and has had remarkable muscle growth success. The amount of AAKG in NytroWhey Extreme is 600 mg per serving, which in powder form is more than sufficient to assist a “pump” effect and help deliver the micro-fractions and critical growth factors with amazing effectiveness, ensuring highly anabolic results. NytroWhey Extreme makes a very highly anabolic post-workout protein formula and, like NytroWhey, can be used anytime but is best as daytime and pre-workout anabolic support for NytroWhey Ultra.

NytroWhey Extreme for HardGainers

After NytroWhey Extreme came NytroWhey Extreme for Hard Gainers, which starts with the same exact ingredients as in NytroWhey Extreme and then adds 2 grams of BCAAs for extra anabolic and anti-catabolic support and 8 grams of healthy fats including MCTs. Medium chain triglycerides are efficiently metabolized for energy and have less of a propensity to be stored in the body as fat; these two factors make it highly effective for lean mass enhancement. NytroWhey Extreme for Hard Gainers is a versatile gainer formula that has become exceptionally popular with bodybuilders who desire a highly anabolic formula without the high amounts of simple sugars so common in the weight-gainer category. Thus, with 6 grams of carbohydrates, the Hard Gainers formula can easily be used along with another clean carbohydrate source of your choosing to assure a more even uptake of carbohydrates as well as sufficiently covering post workout recovery. The Hard Gainers formula can be used post-workout, pre-workout, day or nighttime and like the previous two NytroWheys works exceptionally well in combination with NytroWhey Ultra and NytroPlex.

NytroPlex-GF

NytroPlex is an extremely well-designed long-acting protein fuel source. Intended to cover more extended periods of time than the fast-acting whey proteins in order to feed muscle continuously thereby defeating any catabolic condition, NytroPlex is unique in that it uses the industry’s absolute HIGHEST GRADE sources of whey isolate, egg albumin and micellar casein. One of the key aspects that sets NytroPlex apart from virtually every other time release protein blend on the market is that it contains no whey protein concentrate or lower-grade proteins of any kind, unlike most that use inferior low-grade concentrates and calcium caseinates. The form of casein in NytroPlex in particular, micellar casein, contains exceptionally higher amounts of bioactive peptides, such as glycomacropeptides. Along with its CFM isolate, egg albumin and this highly anabolic casiene, NytroPlex can feed muscle tissue with a steady flow of amino acids for up to 7 hours, making it an ideal choice for daytime (especially if you’re not taking in sufficient protein meals) or bedtime to fight catabolism.

NytroWhey Ultra

NytroWhey Ultra is currently the top of the NytroWhey line and represents the most advanced, cutting edge research in anabolic protein formulations. This elite whey protein stands alone as the most anabolic standard protein supplement available anywhere, which multitudes of bodybuilders will attest to. Ultra starts with the original highly anabolic NytroWhey protein and adds state-of-the-art rapid-action hydrolyzed whey isolate that ramps up NytroWhey’s mass-building potential beyond anything previously believed possible. The shorter chain aminos from this hydrolyzed protein are so swiftly bioavailable they can be absorbed into the blood stream without digestion resulting in improved nitrogen utilization as well as providing a larger amount of BCAAs, glutamine peptides and other growth factors for ultimate muscle synthesis. This quick uptake of protein growth factors is your best bet for the absolute ultimate muscle synthesis in that critical time period directly after workout. Without question this is your best choice for after workout, or during daytime to fill in your protein needs along with meals.

NytroGainer

Some time ago it became apparent, in light of all the sugar-laden gainer formulas available, that a truly anabolic protein formula with high-grade carbohydrates was sorely needed. Seeing this, ProSource R&D team took the problem to heart and produced NytroGainer. With a 50-gram blend of growth-factor-rich proteins, 55 grams of fast and slow absorbing carbs along with a complex of healthy fats, this latest NytroWhey entry takes the weight-gainer to a considerably higher level of effectiveness. NytroGainer contains BCAAs and an added amount of L-leucine KIC to ramp up synthesis even more as well as creatine and 300 mg of clinically proven Aminogen to assist protein digestion and uptake of growth-promoting amino acids. Instead of the usual simple sugars used in the vast majority of gainers, NytroGainer adds a blend of oat bran, dextrose and Waxy Maize starch. A high-molecular weight carbohydrate, Waxy Maize has a remarkable ability to quickly replenish muscle glycogen stores post-workout while the dextrose and oat bran stimulate insulin release and sustain energy. To ensure optimum growth, taurine (for cell-volume) L-arginine (NO enhancement) beta-alanine (performance assistance) Tribulus terrestris (testosterone support) and L-carnitine, L-tartrate (cell energy and testosterone utilization) are added. As you can see, NytroGainers’ extremely comprehensive formula goes well beyond the ordinary and represents the premium choice for true mass gains. Generally after workout and during the day is the optimum time for NytroGainer but using a gainer formula of this caliber entails precise timing. Please refer to plan 4 below for more details.

The Plans

The following are recommendations for protein supplementation, not replacements for meals, and typically you would want to consume approximately 1 ½ to 2 grams of protein per pound of body weight per day (while training) from food and supplements combined. And remember, if at all possible, you should take in six meals per day along with your NytroWhey. Six small meals are more effective than three large meals for effective utilization of protein and carbohydrate loading while also controlling insulin spikes that may increase fat storage.

 

Plan 1: Ultra Anabolic (NytroWhey Ultra, NytroPlex, NytroWhey Extreme for Hardgainers)

Breakfast: 1 scoop NytroWhey ultra in 8-12 oz. water with meal or add to oatmeal etc.
Between breakfast and lunch: 1 scoop NytroWhey Extreme for Hardgainers.
Lunch: optional—1 scoop NytroWhey Ultra.
Between lunch and dinner: 1 scoop NytroWhey Extreme for Hardgainers.
Dinner: one scoop NytroWhey Ultra.
Pre-workout: optional—1 scoop NytroWhey Extreme for Hard Gainers.
Post-workout: 1 scoop NytroWhey Ultra right after exercise. (NOTE: eat a meal containing complex carbs and clean protein, chicken breast, fish etc. ¾ to 1 hour after workout with another scoop of Ultra and 8 to 12 oz. water.)
Nighttime: 3 scoops NytroPlex with 12-oz. water.

 

Plan 2: Highly Anabolic (NytroWhey Ultra, NytroWhey Extreme or NytroWhey, NytroPlex)

Breakfast: 1 scoop NytroWhey or NytroWhey Extreme in 8-12 oz. water with meal or add to oatmeal etc.
Between breakfast and lunch: 1or 2 scoops Nytrowhey or Extreme.
Lunch: optional—1 scoop NytroWhey or Extreme with meal.
Between lunch and dinner: 1 or 2 scoops NytroWhey or Extreme.
Dinner: one scoop NytroWhey or Extreme.
Pre-workout: optional—1 scoop NytroWhey Extreme or NytroWhey.
Post-workout: 1 scoop NytroWhey Ultra right after exercise. (NOTE: eat a meal containing complex carbs and clean protein, chicken breast, fish etc. ¾ to 1 hour after workout with another scoop of Ultra and 8 to 12 oz. of water.)
Nighttime: 3 scoops NytroPlex with 12 oz. water.

 

Plan 3: Time Saver (NytroPlex, NytroWhey Ultra)

Breakfast: 1 scoop NytroWhey ultra in 8-12 oz. water with meal or add to oatmeal etc.
Between breakfast and lunch: 3 scoops NytroPlex.
Lunch: Clean protein with complex carbs.
Dinner: one scoop NytroWhey Ultra.
Pre-workout: optional—1 scoop NytroWhey Ultra.
Post-workout: 1 scoop NytroWhey Ultra right after exercise. (NOTE: eat a meal containing complex carbs and clean protein, chicken breast, fish etc. ¾ to 1 hour after workout with another scoop of Ultra and 8 to 12 oz. water.)
Nighttime: 3 scoops NytroPlex with 12-oz. water.

 

Plan 4: Anabolic Weight Gainer (NytroGainer, NytroWhey Extreme for Hard Gainers)

Training Days: 4 scoops NytroGainer after workout with 16-20 oz. of water. In addition, between meals take 1 scoop of NytroWhey Extreme for Hard Gainers with 8 to 12 oz. of water.
Non-Training Days: 4 scoops of NytroGainer with 16 to 20 oz. of water (one time). You may also take 2 scoops between meals on non-training days.

The Choice is Yours

Remember that these are only suggestions as a foundation to help simplify your choice. You can also use one of these plans as a template to personalize a plan, making changes depending on how much protein you need (1 ½ grams per pound of body weight total protein intake, including meals and supplemental) and as your schedule dictates. The important thing here is to use the NytroWhey products that most effectively provide coverage throughout the day and night so as to not become catabolic and lose any of your hard-earned muscle gains. It’s also crucial to take the fastest absorbing and most anabolic protein formula directly after workout for the best growth results. We do not recommend taking large amounts of the NytroWhey formulas (or any other protein) at one time in order to satisfy a bigger portion of your suggested protein intake. Chances are by doing this, the majority of the protein will be excreted and not have much effect. The only exception to this would be of course the NytroPlex or NytroGainer as the more sustained release allows a longer absorption time; thus you can take several scoops at one time. The fact is, within an hour your body will only absorb about 20 grams of protein, so its crucial to take in the correct amount, and type, of protein for any given time period. Although we highly recommend Ultra for the best results post workout and for shorter intervals during the day, you can use any of the other NytroWheys for the same, except for NytroPlex, which is primarily a sustained absorption daytime and nighttime protein formula. You might think of NytroWhey Ultra as a high-octane premium for ultra effective post-workout muscle growth.

Versatility, great taste and effective muscle growth, all you need now is to make the choice. No matter which NytroWhey you decide on, you’re guaranteed highest purity and bioavailability and most importantly, untouchable results compared to virtually all other protein formulas available. Refer to this list whenever you need to be sure you’re making the right choice. And remember, the most critical element of your supplement regimen is taking the right NytroWhey at the right time.

Quality is a trait that cannot always be immediately observed. For instance, a glass of crystal-clear water at a restaurant that looks pure can have a number of impurities that may compromise your health if taken over an extended period of time. The same applies to creatine. Any “100% creatine” on the market today may look as pure and clean as virgin snow, but unfortunately the harsh reality is that due to inferior raw materials and substandard processing methods some manufacturer’s creatines have more than 5% chemical impurities including, in some, a carcinogenic known as DHT. That makes this highly prized supplement also one of the most highly suspect as regards quality level.

So who can you trust for a legitimate, pure source of creatine? Look to the one that uses the highest-grade raw materials and most effective testing methods for their product—Creapure® by Degussa.

Manufacturing

Creapure® creatine is manufactured according to the same highly exacting requirements as used in pharmaceutical manufacturing under GMP (Good Manufacturing Practices) guidelines. Each step and facet of production is thoroughly documented to assure the highest level of product safety and quality. All raw materials used for Creapure® are subject to an exhaustive analysis for purity specifications by an internal quality control department (independent from the manufacturing department) which has been certified for GLP (Good Laboratory Practice). After raw materials are inspected and passed Creapure® is then produced via the “cyanamide route”, a patented process using the compounds cyanamide and sarcosinate. To cut costs many unscrupulous manufacturers use a cheaper manufacturing process that necessitates large quantities of thiourea, a carcinogenic compound banned from the list of acceptable ingredients for cosmetic products. Inferior raw materials coupled with shabby manufacturing processing produces a creatine with unacceptable levels of creatinine (a protein by-product), dicyandiamide (a skin irritant) and dihydrotriazine (DHT, a known carcinogenic). The presence of these detrimental and carcinogenic compounds is largely due to an accelerated reduction in the amount of water during a process called “recrystallization” which many manufacturers fail to monitor closely. Creapure® on the other hand is monitored diligently during each step of the process for the presence of these dangerous compounds to assure the highest level of purity.

Testing

The result of this quality control and superior manufacturing is a creatine that’s been the subject of no less than 50 clinical trials verifying its safety and efficacy and known the world over as the purest and best available. This extensive safety and purity verification through independent research makes Creapure® a standout product compared to most creatines on the market that use inferior manufacturing processes yielding products with questionable effectiveness and inconsistent purity profiles. The fundamental and most crucial test for a creatine though comes down to its analysis through high pressure liquid chromatography (HPLC), a highly accurate method for evaluating the precise molecular profile of chemical substances. Although a miniscule amount will be present as byproduct in any creatine, as you can see from the following, any harmful substances are practically non-existent in Creapure®.

Typical analytical values for Creapure®:

Creatine monohydrate: min. 99.95%
Creatinine: < 67 ppm (below the limit of detection)
Dicyandiamide (DCD): < 13 ppm (below the limit of detection)
Dihydrotriazine (DHT): not detectable

Most creatine manufacturers will not disclose this highly critical information which is truly the only way to be sure that you’re receiving a safe and effective product.

Other Creatines?

There are approximately 20 different creatine derivatives currently available with creatine ethyl ester (CEE) one of the more popular. After being absorbed into the bloodstream CEE is broken down very quickly into creatine and ethanol. The ethanol has to be detoxified by the liver and 12% of the creatine is converted into creatinine (the previously mentioned toxin) within 30 minutes. Also, there is currently no toxicological information for CEE or any other of the other creatine forms. On the other hand, creatine monohydrate has been the subject of over 300 studies, one of the most researched sports supplements ever, and can be clinically verified as non-toxic. The key to safe and effective creatine is purity and Degussa’s Creapure® is the purest you’ll find.

Always Use the Best

One of the hallmarks of a superior manufacturer is the level of purity in their choice of ingredients. Without question, this should be the first step in the evaluation of any supplement and supplement manufacturer. Many companies avoid Creapure® and opt for a less expensive creatine for their products to cut costs and increase their profits. But if you want a truly effective formula, it is absolutely essential to use the best ingredients. That’s why, to guarantee the highest efficacy and purity we use only genuine Degussa Creapure® in our Synthatrex, Synthatrex Extreme and Creatine Monohydrate for superior results. As our friends at Degussa say, “Creapure®, das ultimative Kreatin.” Translated, Creapure®, the ultimate creatine—and we couldn’t agree more.

The biological keys to exercise performance and muscle synthesis

“I’m taking in enough whey protein that has the amino acids in it, and I’m eating right and taking a vitamin/mineral supplement, how important can it be to take in extra aminos?”

If you’ve avoided amino acid supplementation for the reason above, consider this: Virtually every single biological function in the human body requires amino acids and these requirements increase during higher activity levels such as exercise. In the scientific documentaries you’ll hear them sometimes referred to as the “building blocks of life,” and rightly so because these protein constituents are involved in the production of everything from brain neurotransmitters and cell walls, to cartilage, muscle tissue and energy. This biological reality is crucially important to bodybuilders because the higher physical and mental activity of workouts increases the need for these “building blocks.” If your exercise routine seems a bit sluggish and mass gains are progressing slowly it may well be that you’re not getting enough amino acids. Maintaining the right diet and taking whey protein, although necessarily important for basic muscle tissue synthesis and good health still will not supply enough aminos for optimum performance and growth.

So if you’re not taking them (or only taking a couple) you should consider stepping up your workout results with one of the most crucial supplement groups. The following will help you understand what they do and how to use them effectively.

Before we get into the specifics of what each one does, here’s a quick primer on what they are. There are 22 amino acids, 8 essential (cannot be made by the body and must be obtained from food) and the remainder non-essential (can be made by the body from other amino acids). You might think of them as construction blocks that come in different sizes and shapes but connect together to form different proteins in the body—50,000 different types of protein in all that comprise ¾ of the weight of the human body (minus the water). Clearly, amino acids are the essence of life.

The following can be used as a quick reference when you’re having difficulty with a certain aspect of your workout routine (energy levels, focus, growth, etc.) or if you’re just looking for ways to improve your overall health and vitality.

The Ultimate Amino Acid List

BCAAs  view all ProSource Brand BCAAs

Amount: Up to 4800 mg (two 2400 mg servings in 2:1:1 ratio of leucine, isoleucine and valine)

Used for: Muscle protection and growth.

Optimal Use: 30 minutes before and immediately after training.

Named for their branch-like structure, these 3 highly regarded aminos may be the most important of them all for preventing muscle tissue breakdown. Your body will also use BCAAs as fuel during intense training. All 3 are considered essential (your body cannot produce them so they need to be obtained from food). Together they represent your best bet for increasing size while holding on to your hard-earned gains. Individually they have specific roles:

1. L-leucine — The fourth most abundant amino acid found in muscle tissue, leucine is needed in the right ratio to other aminos in the body or you will be unable to utilize the protein you take in. Simply put, if you don’t have enough leucine, you can’t grow. This is why you’ll always see BCAAs offered as a 2:1:1 ratio of leucine, iso-leucine and valine. Some of the critical functions leucine has been noted for are maintaining nitrogen balance (essential for muscle synthesis), preserving glycogen stores and enhancing mental clarity during exercise. Leucine is the more popular of the three for its superior muscle synthesis support, making it a very effective supplement on its own.
2. L-isoleucine — Endurance, as well as muscle healing and repair, are the benefits associated with isoleucine. And like leucine, isoleucine can also be utilized as an energy source during intense exercise. In fact, studies have indicated that BCAAs may provide 10% of the energy expended during a typical workout.
3. L-valine — Muscle metabolism, nitrogen balance and muscle tissue repair are some of the more important functions of valine as well as its use as an energy source during intense training.

Glutamine

Amount daily: Up to 20 grams

Used for: Exercise recovery, growth hormone enhancement, cell hydration, immune system support, anti-catabolic action.

Optimal use: Immediately after workout (with protein), between meals and before bedtime (preferably on an empty stomach).

L-glutamine is available in two forms, L-glutamine and N-acetyl-L-glutamine. The acetyl version is highly stable during digestion, which increases absorption and makes it more readily available to assist muscle synthesis. Glutamine is classified as a non-essential amino acid (which means it can be manufactured by your body from other aminos) although during times of intense body stress such as weight training or recovery from illness, it becomes conditionally essential and must be obtained from food or supplements to avoid serious depletion. This depletion can occur because glutamine is in very high demand in the body and at the same time comprises over 50% of the amino acids found in skeletal muscle tissue. Therefore, if there’s not enough glutamine available for muscle repair after your workout because of other priorities then muscle tissue breakdown is inevitable. And considering glutamine levels are reduced by 50% in the body after a workout it becomes clear that this “non-essential” amino is absolutely necessary for bodybuilders. Glutamine has been shown to increase cell water volume, which in turn facilitates muscle energy and repair. Still another, and one of the more critical functions of L-glutamine is its immune system support, as it is one of the primary precursor compounds in the production of glutathione, the master antioxidant in the body.

Arginine

Daily amount: Up to 12 grams for arginine; up to 9 grams for arginine-AKG.

Used for: Muscle growth enhancement, nitric oxide production for muscle “pump” effect, growth hormone enhancement.

Optimal use: Arginine-AKG: Sustained release caps—3000mg once in the morning on an empty stomach and 3000mg again 30 minutes prior to lunch. Powder: 3000mg before workout and another 3000mg on an empty stomach either in the morning prior to breakfast or afternoon. If you’re susceptible to cold sores, take 500mg of L-lysine with arginine.

Arginine is another non-essential amino acid that most bodybuilders would agree is absolutely essential for their workouts. One of the more celebrated supplements in recent years, arginine has shown a remarkable ability to assist in the production of nitric oxide, in turn enhancing blood flow which produces a noticeable “pump” while working out. Arginine also helps preserve lean muscle tissue, stimulates growth hormone release and has a positive effect on raising insulin-like growth factor. All these benefits working together from one amino have established arginine as one of the single most effective (and popular) sports compounds ever for enhancing exercise and producing lean mass. And if this weren’t enough, arginine may have a favorable effect on male sexual health and erectile dysfunction as well due to the increased blood flow. Arginine-alpha-ketoglutarate is the more bioavailable and preferred form for its superior muscle pump facilitation and faster anabolic results. Another advantage in the AKG is that because of its high bioavailability only 6 grams per day is needed.

Beta alanine

Used for: Exercise performance, muscle growth, precursor to carnosine, nitrogen transport.

Amount daily: 2 grams

Optimal use: 20-30 minutes before workout. Take with creatine for best effect.

The amino acid Beta alanine (beta designates an amino acid classification of alanine which can be alpha or beta) has several very crucial roles in protein synthesis (muscle growth). It’s also the primary compound that provides the muscles with stored glycogen during workouts as well as transporting nitrogen, the key component for muscle synthesis.¹ Perhaps its most important function is as a precursor to the di-peptide carnosine, showing in a four-week study to significantly elevate levels by as much as 66%. This is important because carnosine has demonstrated a lactic acid buffering effect, which may lower the fatigue threshold allowing for a more effective workout. Indeed, this study credited a combination of creatine and beta alanine for higher lactic acid threshold in one study group compared to a control group using creatine alone. If carnosine’s the goal, then why not take carnosine? Carnosine is broken down in the digestive tract so that only 40% is left as beta alanine to be re-synthesized as carnosine again, so you’ll actually end up with more carnosine in the long run if you take a beta alanine supplement.

Acetyl L-carnitine

Used for: Energy, exercise recovery, weight-loss and focus, anti-catabolic action.

Amount daily: Up to 2000 mg per day.

Optimal use: Up to 1000 mg immediately prior to training. Take any additional pre-workout supplement ½ hour before training so as not to interfere with the absorption of ALC. ALC can also be taken on an empty stomach between meals for energy enhancement and focus support. Do not take with food or other aminos.

Aceytl L-carnitine (often referred to as ALC) is a more bioavailable form of the amino acid carnitine, a non-essential amino acid that assists fat metabolism by helping transport free fatty acids into the mitochondria of cells where they can be used as a source of energy. The acetyl version is preferred because it more easily crosses through cell membranes, including the blood-brain barrier making it an excellent brain cell energizer as well. If you need a little focus and pick-me-up during the workday, or any time for that matter, ALC should do the trick, even enhancing mood for many people. ALC is a powerful free-radical scavenger and has also been shown to suppress cortisol, the muscle wasting protein. Studies have validated its energy and muscle recuperative assistance. This along with its fundamental role in helping convert fat to energy makes it one of the most versatile and effective sports supplements available. Of all the amino acids, ALC may be the most effective in supporting weight-loss and energy.

Taurine

Used for: Increasing cell volume to enhance muscle synthesis, preserve muscle tissue, cell electrolyte balance, blood sugar facilitation.

Amount: 1000 to 2000 mg per day.

Optimal use: Right before workout. NOTE: If your taking ALC and other aminos or protein, take these 20 to 30 minutes before the workout and the ALC just prior to workout for effecitve uptake of both aminos.

A conditionally essential amino acid and the second most abundant in muscle tissue, taurine has shown an amazing ability to increase water in the cell which in turn can have a profound effect on muscle synthesis. This hydration effect is due to another very crucial benefit, its electrolyte policing activity, keeping potassium in the cell while removing sodium, which maintains a necessarily proper balance. If you seem to be worn down by dehydration and yet are drinking sufficient amounts of water, taurine may be the answer. Taurine also has an insulin-mimicking effect that can enhance glucose and amino acid utilization and as an anti-catabolic it’s been shown to decrease the compound 3-methylhistidine to help preserve muscle tissue.

Tyrosine

Used for: Energy and focus.

Amount: Up to 2000 mg per day.

Optimal Use: Take up to 1000 mg before training. NOTE: start with 500 mg to access tolerance as this amino has a profound energizing effect on some users. Take between meals for additional energy and focus support. Do not take with food or other aminos.

L-tyrosine is a non-essential amino acid that is synthesized in the body from another amino acid, phenylalanine. Tyrosine is a precursor to several highly important neurotransmitters including L-dopa (an amino acid with growth hormone enhancing potential), dopamine (a “feel good” compound that’s usually released in response to exercise-induced stress), and norepinephrine (a powerful body energizer). Studies have suggested L-tyrosine has a positive effect on mood and may even have efficacy in treating depression. For the athlete, tyrosine can elicit an exhilarating effect with some users reporting considerably more intensity during their workouts, up to 40%. This higher intensity is due in part to increased norepinephrine which has been shown to directly affect the release of glucose from tissue, increase blood flow to muscle and have a positive effect on focus.

L-theanine

Daily amount: 100 to 200 mg 3 times daily.

Used for: Enhancing mood, relaxation.

Optimal use: Start with 100 mg 3 times per day and then increase to 200 mg 3 times per day if needed. Take with or without food.

The non-essential amino acid L-theanine is the compound in green tea that creates that relaxed feeling. Research has shown that it does this by stimulating alpha waves in the brain, which produces a state of deep relaxation while at the same time maintaining a high level of alertness, very similar to the effects produced by meditation. L-theanine may also increase levels of the neurotransmitters dopamine and serotonin, both integral to a calm and relaxed attitude. Along with this relaxing effect, L-theanine has shown an ability to lower blood pressure and lessen the jittery feeling experienced from caffeine. L-theanine can be used any time to elicit a feeling of calm and relaxation, but be mindful, you may want to avoid driving after taking it, especially with the first use.

L-Lysine

Daily amount: Up to 2 grams

Used for: Muscle synthesis support, calcium absorption, energy enhancement, exercise recovery.

Optimal use: On an empty stomach—500 milligrams between meals or at bedtime. Stack with arginine and ornithine for increased GH effect.

Lysine is an essential amino acid necessary for calcium absorption as well as proper nitrogen balance, which in turn has a positive effect on muscle growth. It is also crucial in the production of hormones, enzymes, and antibodies, and is involved in muscle tissue repair and the formation of collagen to maintain healthy skin. This multi-faceted amino also helps maintain energy levels and assists stress reduction. If these weren’t enough, it’s also been used as a remedy for cold sores (herpes simplex 1 and 2) and can help facilitate growth hormone, especially when stacked with the next two aminos.

L-Ornithine

Daily amount: Up to 2 grams.

Used for: Detoxification, enhancing immune system, liver support, energy enhancement.

Optimal use: On an empty stomach—500-1000mg between meals or at bedtime. Stack with arginine and lysine for increased GH effect.

Ornithine is a non-essential amino that helps to detoxify ammonia, heal and repair connective tissue, improve liver function and is a precursor to citrulline, which can help to promote energy and enhances the immune system. It’s also a growth hormone secretagogue and works most effectively as such with arginine. Ornithine is one of the amino acids (along with arginine and lysine) that have very effective growth hormone potential when taken on an empty stomach (to avoid interference from the absorption of other aminos in food) and this effect can be extended and increased by “stacking” the three. This GH secretion stack is very effective taken 30 minutes prior to a workout or at night before bedtime. The secret to making this method work effectively is to make sure there are as little amino acids in the blood as possible. Which means if you plan on taking this amino stack and another pre-workout product, you should take the amino stack an hour and half before the workout and then your pre-workout product 30 minutes before the workout to avoid any possible conflict as different aminos fight for priority. You can take these three on an empty stomach prior to sleep also for GH enhancement effect.

N-acetyl-cysteine

Daily amount: 1200-1800mg

Used for: Detoxification, connective tissue support, antioxidant protection.

Optimal use: 600mg twice daily with meals.

N-acetyl cysteine (NAC) is the more stable form of the sulfur-based amino acid and powerful antioxidant cysteine, one of the primary precursor compounds in the production of glutathione, the master antioxidant. Cysteine helps support connective tissue repair while controlling inflammation and also has a very unique ability to clean toxins and detoxify the liver. This last biological action has a very advantageous side benefit as well because its detoxification ability allows cysteine to easily bind to and neutralize acetyldehyde, the toxic chemical and by-product from the consumption of too much alcohol. Plenty of anecdotal evidence will attest to NAC’s hangover-relieving power. Here’s the trick: right before the drinking festivities start, take 600 milligrams and then take another 600 milligrams before you go to bed. In the morning take another 600mg cap with your hair-of-the-dog and you’re good to go. See, amino acids can even help you have fun, or at least help you recover from fun.

Taking Amino Acids

The beauty of aminos is you can take many different types without fear of getting too much of a good thing because they all have distinct pathways and are involved in separate biological processes. Amino acids are best taken with at least 200mg vitamin C and 50mg of B6 to facilitate their uptake and utilization. Most of them are okay to take together except for acetyl-L-carnitine and tyrosine, which should be taken separately on an empty stomach with no other aminos or protein. Don’t take glutamine with milk, milk products or protein foods (with the exception of whey protein after workout), as it will interfere with glutamine’s absorption.

Well there you have it, all the quick reference info you need for the most important amino acid supplements. Refer to this list when ever you want a bit of energy, focus, mood assistance, exercise performance enhancement or lean muscle—even hangover relief—you name it and you’re sure to find an amino acid to fit the need.

1) Harris RC, Tallon MJ, Dunnett M, Boobis L, Coakley J, Kim HJ, Fallowfield JL, Hill CA, Sale C, Wise JA. The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Amino Acids. 2006 Mar 24; [Epub ahead of print]

Pack on Pounds of Solid Muscle with These 6 Quick Mass Gain Tips You Can Use Today

Have you been trying to add serious mass to your frame … and failing miserably? You’re not alone. Gaining size has been a common problem for guys since the days Charles Atlas promised relief to any 97-pound weakling who got sand kicked in his face at the beach.

When struggling against a red-hot metabolism and a seeming inability to put on even an ounce of muscle, you need more than a mail-order program. You need to aim all of your efforts toward your goal, from morning until night (and even while you sleep, as you’ll see in Tip #1). Keep reading for six actions you can take, starting today, to help you finally break through this age-old predicament and start growing.

1) HALT THE OVERNIGHT “FAST”: Drinking a 40-60 gram casein protein shake before bed every night ensures you get important protein throughout your hours of sleep. If you’re an extreme hardgainer, you can even try this — four hours after going to bed, set the alarm to get up and down a whey/casein blend shake, which will help ensure your body doesn’t go catabolic during the night, a state where it scavenges your muscles for amino acids to use as sustenance. Then, in the a.m., have a 40-60-gram whey-based shake to start the day.

2) CUT BACK ON YOUR ACTIVITY LEVELS: Younger guys who have trouble putting on appreciable muscle mass almost always have a high-octane metabolism. Combine a smallish appetite with a body that burns through calories like flame through a drought-stricken forest, and you have a recipe for stalled growth. If gaining mass is a goal more important than any other, you need to make some decisions. Don’t run when you can walk. Take the elevator, not the stairs. Avoid intense sports. Skip the treadmill.

No, it’s not fun, nor particularly healthy in a cardiovascular sense in the long run, but in a short-term push for size, you need to be wary of every calorie spent outside the weight room.

3) TURN DOWN THE VOLUME: Following up on the last point, it may sound counterintuitive, but you should also consider decreasing your sets and reps in the gym, if in fact you are struggling with muscle gain. Of course, many personal trainers and fitness magazines often give advice to the contrary — if you’re not progressing, it’s time to “shock” your body and “break down every last muscle fiber” — but such a high-volume approach may in fact just leave you overtrained.

Indeed, the late great pro bodybuilder Mike Mentzer was onto something when he suggested cutting your sets and reps way back (all the way to one set initially, according to his advice, although you don’t have to take it to that extreme). To find out what level is best for you, dial down your volume and increase your intensity (see Tip #4). After 3-4 weeks, you may find you respond to one working set per exercise or muscle group, and if not, bump it up to two. It makes much more sense to reduce your training and add volume slowly until you reach a point where you start making gains than going totally overboard from the beginning, making recovery (and growth) a virtual impossibility.

4) GET MORE INTENSE: What do we mean by intensity? In short, you want to bring working sets to a point where you can’t do another rep with good form. You see, during a set, most of the reps are relatively easy — for instance, think about doing barbell curl reps with a weight you can lift about 8-10 times. The first six reps go by pretty smoothly; your biceps can handle the load and perform brilliantly. By rep seven or eight, it’s getting a little harder, but you still finish both. The ninth rep comes and you really need to breathe deep and push yourself. Then what? Can you get the 10th rep? Perhaps you can, then you set the weight down. Wrong move — if you could finish the 10th without help, that means you should have gone slightly heavier in your weight selection, for one, but more importantly, you should keep going to reach failure.

Failure is uncomfortable, difficult and painful, and that’s why so many people in the gym don’t often go there. If you want muscle growth, however, you must go there. Think of it this way: If your muscles can handle the load you place on them, what reason would they have to add new fibers? Muscles grow so that they can handle heavier loads, and thus to prompt this process, you need to push them past their point of ability. Many techniques can help, including partial reps or negatives at the end of a set, rest/pause (where you pause a moment mid-set after reaching failure so that you can go for failure again), and strip sets.

5) EAT IT, THEN WRITE IT DOWN: Show us someone who claims he eats “so much food and still can’t gain a pound,” and we’ll show you someone who is miscalculating his intake. Skinny guys with fast metabolisms and smaller stomachs get full faster, and think that because they eat to the point of fullness a few times a day that they’re packing away a ton of calories. Once they start writing down what they’re eating, however, they find that they have been drastically overestimating how much they are in fact ingesting.

To break the cycle and take in 4,000 calories or more a day, you need to eat often — 6-8 times a day — and past the point of feeling full. And you need to do it consistently; one day of 4,000 calories followed by 2-3 days of 2,000-2,500 calories isn’t going to move the needle on your scale. Is it uncomfortable? Yes, but it’s key if you want to traverse the divide between hardgainer and bodybuilder.

6) SUPPLEMENT WISELY: In addition to all of the above tricks, you should definitely make sure your kitchen cabinet is well stocked with proven mass builders. The basics include a nitric oxide/arginine formula to improve your pump (and results) during workouts, branched-chain amino acids for muscle repair, creatine for enhanced power, a testosterone-boosting product to improve your levels of this critical hormone, protein powders and bars to fill diet gaps, and ,glutamine and ZMA for recovery, to name a few.

By John Davies, Founder Renegade Training

Over the past ten years Kettlebell Training has gained a great deal of popularity with the fitness and health industry. The resurgence of Kettlebells as a training medium is nothing short of a marketing miracle as while they have a very long history in the iron game, they haven’t seen this type of mainstream use at any time. However just like the term “marketing miracle” would suggest, there has been a lot of mysticism attached to a very simple training medium. My efforts in teaching proper Kettlebell techniques are to eliminate the over-hyped (and over-priced) mysticism so that professional trainers and coaches can teach it correctly and the public can make use of this highly effective tool.

Prior to getting started with our strength training work I strongly urge you to review Kettlebell Training for a solid background in proper exercise technique. Lifting with Kettlebells is not complicated at all but needs to be learnt properly. One of the enormous problems I see within the exercise industry is that even the self-appointed “experts” promote common errors as it relates to movement generation, posture and truly make this a much more complicated medium then it is.

As it relates to “strength development“, with KB’s we have a peculiar series of twists to navigate that you don’t have with other training mediums. With all other mediums you can simply increase the load as you develop but obviously as a fixed-weight our options are severely limited. In-fact for advanced lifters the use of KB training becomes extremely difficult in planning as it for the most part is relegated to generalized fitness work given that the resistance is not a sufficient demand compared to other mediums. However there are a variety of options for the advanced lifter and the new lifters for true strength training with Kettlebells that I use with great effectiveness.

Step one is to ignore the notion of simply doing more reps. Within my private practice I have consulted with numerous individuals who took the advice of others and increased their rep counts to incredible proportions (given the relative ease) only to find a series of serious long-term injuries set-in. By increasing your rep count infinitum you are merely doing “more reps” and sometimes more is simply more and not better. This occurs because individuals are performing exercises as their energy system tires and they become prone to a break-down of optimal or proper movement patterns. Equally by increasing rep counts to seemingly no end the ability to mathematically balance a program properly becomes an impossibility feat and the checks and balances of program design by professionals are eliminated.

With that said there are numerous options that I have used for strength training with Kettlebells. I have used them for myself and very advanced lifters.

First and foremost is the use of “doubles” where you have KB’s in each hand. The use of Kettlebells in each hand jump-starts this concern of strength-development like none-other in this medium. For those of you who watched my KB DVD “Deuces Wild” you’re accustomed to the advanced stimulus this provides as well as how it can be used in highly imperfect settings (lifting with ocean waves striking) for incredible results. I’ll be quite honest with you, as you follow the technical guidelines in the introductory article, with proper development of the legs and posterior chain, the hoisting (i.e. a Snatch Lift) of one of the heavier KB’s (i.e. 70 – 85lb) will be relatively easy. However one in each hand is radically different and while not “scientific”, I have found that with “doubles”, a individual is generally able to use 125-150% of KB weight when performing similar compound movements with a barbell. This is not a precise measurement and there will be variances depending upon level of expertise and experience but for the majority of individuals who would find a 250 lb Power Clean a solid goal, using KB doubles is a noteworthy option that equally provides training in a safe, controlled environment that is cost-sensitive and transportable.

Secondly, in KB strength work the use of training complexes, where typically doubles are used with “shock” (depth jumps) type training immediately, is extremely influential in development. Depth jumps induce reactive strength development by basically switching (reducing time in the “coupling” phase) from the eccentric to concentric phase. Typically I’ll use an eighteen inch box height with a one or two foot step or leap off to a “stick” landing. There are a number of variations that we’ll go through at a later date with specific training days.

Thirdly is the incorporation of “dive starts” where the lifter responds to a coach’s / trainer’s auditory call to execute the lift. With kettlebells on the ground (or box) and the incumbent in a “ready” position, upon a clap (or yes, a coaching whistle) the movement is executed with speed, power and precision.

Three great protocols for Strength Training with Kettlebells for your use. In the next installment we’ll look into the planning stages of KB strength work and the inclusion of important body-weight movements as well as “imperfection” training to increase the effect.

Thank you.

First in a Series

Everybody wants to lose fat. But very few people want to address the profound lifestyle changes that would make that difficult challenge a reality.

The prime cause of the obesity epidemic in this country has been a radical change in lifestyles over the last forty years. Those of us with a trace of gray on the side can remember a time very different from the present. It’s not simply that we eat differently now and no longer appreciate “simple, honest cooking” or that we are rarely involved in passive activity such as walking to the store. It’s everything in our lives. When it comes to fat loss, so many people want to know, “What is the one thing I can do?” Well, truth be-told, the one thing is the whole thing.

Let’s understand the errors and plot a rock-solid course to change things once and for all.

Step one is to understand the errors of the past and change the future. With regard to diet, food choices have changed and basically we need to re-think everything. So let’s go with five basic rules to implement in the first thirty days:

• Never eat anything pre-packaged of from a box. This eliminates issues of deadly food additives including sodium nitrate, Acesulfame-K, Trans Fats, Potassium Bromate, MSG, Propyl Gallate, Olestra, Aspartame, BHA and BHT.
• Never drink soft drinks or drinks with artificial ingredients.
• Drive by the drive-thru. Never eat “fast-food”.
• Consume 10-15 vegetables a day at a minimum and stress the inclusion of cruciferous vegetables.
• Add one extra fruit and vegetable (i.e. 4-5 servings) with your breakfast and lunch and reduce one serving with your dinner.

Those five habits may seem simple, but they are life changing. They will rip fat from your body, build muscle, energize your life, radically improve your overall well-being and go a very long way to awakening general sexual health. If you want an added push, I heavily urge you to use the supplement stack found in “Simplicity Part 3“, a key entry in the Articles section of ProSource.net. In addition, I would further stress that all males over the age of thirty add BioQuest Oxygaine™ to their supplementation regimen. Oxygaine is the most comprehensive, wide-spectrum anti-aging support system that I know of.

Step two isn’t such a simple task. While the first series of rules involved habits, this series involves “hard work.” While many people can appreciate the advantages derived from hard work, few embrace the effort and commitment needed to fully incorporate it into their lives. I’ve learned from a very young age that “hard work” is the hidden ingredient to success. I recall in my youth, being quite ill, with my “back-against-the-wall” if you will. At this key interval in my life, baseball immortal Frank Robinson took the time to visit me and write me a simple message. “Things worth having are worth working for,” he wrote. To this day, I have tremendous gratitude and respect for Mr. Robinson, and I hope I can pass his inspiring message on to you. This won’t be “easy” for you. But in the end, you don’t want the easy path. When you work for something, you appreciate it more. The journey, the trials and tribulations made it worth it. Our plan is include some simple back-to-basics training in five easy steps.

• A Basic Rise-and-Shine Plan. Everyday upon waking up, you’re going to give me at least one set of “50/50’s”. What are “50/50’s”? I suppose they are a vestige of the past, because one of things athletes used to do the second they rolled out of bed was a set of fifty pushups followed by a set of fifty sit-ups. In fact, this would usually end up being two to three sets. Naturally if you are unable to complete this number bring it back to an amount that you can do but with a slight challenge. Then make it a daily ritual and never look back.
• Rope Skip. Skipping rope is fun, effective, safe, transportable and affordable. Ten to fifteen minutes a day provides a tremendous boost to fitness levels and should be a mainstay of your day. I prefer using three to four three-minute “rounds” with one minute rest but this is something you can easily build up to. Start with one-minute “rounds”, stretch your calves out between sets and gradually build up. Once you acclimate, increase the work-rate by adding “50/50’s” in-between the sets.
• General Physical Preparation (GPP). Basic body-weight calisthenics are some of the best exercises you can do. A simple grouping of basic jumping jacks, shuffle splits, burpees and mountain climbers can have a unbelievable impact upon general conditioning, fat loss and muscular development. Utilize those four movements, in the order prescribed for sets of thirty seconds each in a giant circuit fashion, whereby each set is two minutes in duration. Combine two to four sets each morning of four to eight minutes of tough-as-nails training that gets real results.
• Core postural holds. Taking a step above our “50/50’s,” I recognize that sit-ups are an inferior exercise to the postural holds in this section. However it is critical that we establish the firm precedent of “hard work”. With this in mind each morning we’re going to add the “Core Postural Hold Series” noted below. This is a daily regime with two to three continuous circuits of holds in the fifteen to thirty second range.
• Squat. Simply put, Squat. The more I am in this industry and the more I visit fitness facilities across the globe, the more I see how people have lost the ability to squat. The ability to maintain a stance is at the foundation of exercise dating back thousands of years but somehow modern society is forgetting this. Learning to squat properly, with an appropriate weight, will have an dramatic impact upon total body development. To learn how to perform the classic back Squat and appropriate training protocols please read through my entire six-part “Squat – Power” series at Prosource.

Tomorrow is day one for you and a new chance at making your dreams a reality. Remember the past so that you can forge a bright new future. Be focused and commit to your dreams.

J. Davies

Appendix
Core Postural hold series

Plank The basic Plank is a “simple” exercise that can have a profound, extraordinary impact. With toes and forearms on the ground, keep back flat and bring navel in. Hold stance for designated length of time.

Side Plank The side plank is an excellent, if not the best static exercise for strengthening and stabilizing the trunk. With hand against the ground, pointed away and top leg stacked atop the lower one with the navel drawn in; hold position with a totally balanced and straight line for designated length of time.

Horse Pose From the all four’s position, raise leg up and opposite arm up, maintaining a parallel position for approximately 30 seconds. Thumb should be pointed up and navel drawn in again. This seemingly simple static exercise will create havoc on the entire posterior chain from the hamstrings to the upper shoulders and build a solid trunk.

The Superman The Superman hits the posterior chain incredibly hard and will challenge anyone. Laying on your stomach, raise both hands / legs off the ground as high as possible. Maint