How To Maximize Your Pump

Four Strategies To Boost Muscle Gains

Without a doubt, one of the more satisfying outcomes from intense weight training is the surplus of blood that rapidly fills your muscles as you train. This phenomenon, known as cellular swelling, or more commonly as “the pump” creates a euphoric feeling primarily because it provides a considerable, albeit temporary, increase in size of the muscle being trained— giving a sense of accomplishment that strokes the ego just a bit.
      However, a deeper look into this phenomenon shows that the pump is more than just a short-term increase in muscle size and boost to your ego. According to several studies, the pump actually stimulates long-term adaptations within the muscle, promoting substantial gains in size and strength.¹ Consequently, a better understanding of what causes the pump can be used to design a more effective training protocol that induces a superior muscle pump for greater gains in muscle mass and strength.

What Causes the Pump
      The muscle pump occurs when the veins that are taking blood away from the working muscles are occluded by the contracting muscle tissue, while the arteries that bring blood to the muscle remain unobstructed. This creates a greater influx of blood into the area that causes blood to pool in the obstructed veins. This pooled, venous blood flows into capillaries connected to these veins, where it then leaks out of the thin-walled capillary and into the muscle cell, causing it to swell or “pump up.”⁵

1) Continuous Muscular Contraction
      The optimal pump is achieved by a persistent muscular contraction, intense enough to occlude venous blood flow over a considerable period of time. The greater amount of muscular contraction time facilitates the pooling of more blood within the muscle for a better pump
      Training methods that increase muscular tension on the vein, which maximizes occlusion, promote a better pump. In fact, increasing the amount of time the muscle is under tension by performing the exercise in a more continuous, nonstop manner minimizes muscular relaxation, which effectively increases muscular tension for greater inhibition of venous blood flow. The capacity of this lifting style to induce venous occlusion was shown in a study by Tanimoto et al.⁶, where they demonstrated that low-intensity knee extensions with no rest phase induced venous occlusion— which decreased muscle oxygen levels more effectively than a second group performing higher-intensity knee extensions with a one-second rest period.
      Furthermore, a second study by Burd et al.⁷showed that a pump-inducing approach also increases muscle protein synthesis. In this study, a group of men performed leg extensions at 30 percent of their one-repetition maximum, with the concentric and eccentric portions lasting either six seconds or one second. Post-exercise muscle biopsies showed the slower leg extension movement had a greater increase in muscle protein synthesis, indicating that the more continuous six-second repetition enhanced venous occlusion for a greater pump that stimulated muscle protein synthesis.

2) Kaatsu Training
      In addition to muscular contraction inhibiting venous blood flow, there is another very potent way to occlude venous blood flow. This somewhat unorthodox technique, known as Kaatsu training, involves wrapping either elbow or knee straps just above the trained muscle to occlude venous blood flow from that muscle. For example, if you are training biceps, securely wrap an elbow strap at the very top of your upper arm or if you’re training the quadriceps, wrap knee straps at the top of your upper leg. Also, make sure not to wrap too tightly as this would also diminish arterial blood flow into the muscle, reducing the impact on the pump— not too mention the inherent danger of cutting off the blood supply to working muscles.
      Although restricting blood flow may sound unsafe, this type of training is very safe and very effective at increasing the pump when performed correctly. There has been an abundance of data showing that Kaatsu training stimulates considerable muscle growth and strength likely, in part, because of its ability to stimulate an incredible pump.^8-10

3) Higher Reps With Less Rest
      Weight training that relies heavily on anaerobic glycolysis for muscular energy production further enhances the intensity of the pump. This happens because anaerobic glycolysis, as the name implies, burns glucose within the muscle cell for energy without the use of oxygen. Anaerobic glycolysis produces an abundance of the metabolic byproduct lactic acid within the muscle cell, which tends to draw more fluid into the muscle, which enhances the pump.^11,12
      Training approaches that maximize this effect typically produce quite a pump. In general, very high-repetition sets combined with short rest periods accomplish this rather well. For instance, performing two exercises in a row, or supersetting, with the same body part using a 12-to-15-repetition range for several sets, generates plenty of lactic acid that will support a tremendous pump.
      Another well-known training method causing sizeable lactic acid accumulation is the drop set, where you perform an exercise until failure, drop the weight, and then continue the exercise with the lower weight, also until failure. Pushing the muscle like this will cause a tremendous demand for energy, driving lactic acid production and creating a fantastic pump.

4) Enhance the Pump With Betaine and Creatine
      The compounds betaine and creatine are natural osmolytes found in the muscle cell that protect against dehydration by increasing cellular water retention through osmosis. The ability of both of these compounds to maintain hydration reduces the negative impact that dehydration has on exercise performance. Furthermore, they support a better pump by drawing more fluid into the muscle. Of course, this ultimately improves muscle hypertrophy, as increased cell volume triggers muscle protein synthesis and therefore muscle size.

     For most of Michael Rudolph’s career he has been engrossed in the exercise world as either an athlete (he played college football at Hofstra University), personal trainer or as a research scientist (he earned a B.Sc. in Exercise Science at Hofstra University and a Ph.D. in Biochemistry and Molecular Biology from Stony Brook University). After earning his Ph.D., Michael investigated the molecular biology of exercise as a fellow at Harvard Medical School and Columbia University for over eight years. That research contributed seminally to understanding the function of the incredibly important cellular energy sensor AMPK— leading to numerous publications in peer-reviewed journals including the journal Nature. Michael is currently a scientist working at the New York Structural Biology Center doing contract work for the Department of Defense on a project involving national security.

                            Lee Haney on Sportsmanship

The Eight-Time Mr. Olympia Speaks Out!

As we approach the start of the 2015 IFBB Pro season I really feel the need to address the subject of sportsmanship. At last September’s Mr. Olympia we witnessed episodes of bad sportsmanship at the press conference and during the contest itself.
     In my day, we also had rivalries with each other, of course. It’s not a team sport, and only one man was going to be awarded first place at the end of the night. But we still had a brotherly love and mutual respect for each other. You never saw us trash talking each other or worse, pushing and shoving each other onstage! That’s just not cool, and I don’t feel it makes our sport any more “exciting.” It just looks unprofessional. Each athlete prepares to the best of his ability, and then takes the stage and displays the finished product of all those weeks and months of dieting as well as he can (presentation is a critical component). Beyond that, the decisions are entirely up to the judging panel. Being rude or aggressive toward a fellow competitor isn’t going to make your physique any better than his.
     I can honestly say I never had that type of animosity toward my comrades in iron, even when they beat me. In the photo accompanying this feature, you see me lifting up Mohamed Makkawy after he was announced the winner at the 1983 English Grand Prix; one of five times he placed above me that year, in my rookie year as a pro. I didn’t hate him for beating me! He brought out the best in me and made me improve. As a result, nobody ever beat me again after that season.
     And Mohamed never held any grudge toward me either. In fact, I caught up with him in Canada a few years ago, and it was just like old times. We talked about the old days, our families, our businesses, and how the sport was so good to us and gave us those opportunities that we seized once our days on the stage came to an end. You see, that’s what it’s all about. As athletes, we are only going to be competitors for so long. It’s what we do in that time, and how we carry and present ourselves, that will have an impact on our lives and careers after we retire. You never want to do any type of damage to your image or reputation, because then you have to work a hundred times better on damage control— which is rarely 100 percent effective anyway. You need to be positive and carry yourself with dignity, because people will remember those moments when you don’t.
STORMING OFFSTAGE
Case in point. I am granted the opportunity to attend many NPC events to promote my training certification and my nutritional products, and speak with many of the competitors at their athlete meetings to wish them well. At one of those contests, a young man was deeply upset with the placing he was awarded, and immediately stormed off stage in a rage before the awards were even finished. It was very uncomfortable for all who were there. NPC judges, promoters and state chairmen are all people with feelings and opinions. You can bet they will never forget that man’s embarrassing display of negative emotion and immaturity. Your physique is only part of who you are as a bodybuilder. Your actions and demeanor factor in as well. It’s not so different from professional leagues like the NFL or the NBA. The actions of the players off the field matter, and they are disciplined, fined or even released from their teams in some cases when offenses are serious.
     As a pro bodybuilder, competing is just a small part of your income. Most earn more from sponsorships and appearances. Sponsors will definitely think twice about having anybody represent their company who has a bad image, and you can be sure promoters won’t want to bring them out to their events in the USA or abroad. You need to market yourself and project positivity. That’s what Tom Platz did. He never won the Mr. Olympia, or a single pro show for that matter, but the fans of his era couldn’t get enough of him. Tom did more appearances around the USA and Europe than anyone else he competed with, bar none. Yes, he had those tremendous legs, but it was more his personality, passion for what he did, and his sincerity that made him in such high demand.
     So my best advice to all the competitors out there is to carry yourselves as professionals on and off the stage, and especially not to overreact when you don’t win. Respect the judges, your fellow athletes and yourself. Take that experience and use it as motivation. Figure out what you need to work on to make sure you come out on top next time, and then get to work!
     Would you like to train with eight-time Mr. Olympia Lee Haney? Lee offers both online and personal training for out-of-town guests. Visit www.leehaney.com for a complete list of services!
     For details on Lee’s Personal Training Certification Program (IAFS) click on, http://iafscertification.com

                                  The "Arnold Era" Diet

Before the Bullsh*t

Bodybuilding experienced a meteoric rise in popularity during the 1970s due to the balance Arnold Schwarzenegger presented between the natural and supernatural. He did not look alien to the public; he was the avatar of every hero in comics and pulp novels. Arnold's physique during his prime was impressive due to his size, muscularity and symmetry. Unquestionably, he benefited from his (overstated) height and attractive features, as well as his charisma. Relatively less stunning was the degree of definition— especially when compared to modern-day bodybuilding. Heavy training, genetics, anabolic steroids and protein-rich diets allowed these men to attain tremendous muscular size— however, the vascularity and striations common in amateur shows today is missing from this early time. If you want to know what these men ate, go back to the 1960s. There was little nutritional awareness; people didn’t talk about protein and carbohydrates— it was “meat and potatoes.” Forget about all the supplements in your cabinet, they did not exist. At best, there were predigested proteins from gelatin and soy, along with desiccated liver tablets; athletes were chewing dextrose tablets, which are basically SweeTARTS.1
      Most bodybuilders were marginally employed (very few were sponsored), typically coming from blue-collar backgrounds. Their background and resources were closer to what the average reader has— far from what today’s pros enjoy. This caused bodybuilders to be dependent upon cheap, regular food— and lots of it. The situation was worsened if they traveled for competition, especially to a foreign country. Mike Katz, who appeared in the movie “Pumping Iron” as one of Arnold's competitors, recalled eating kabobs purchased from a bazaar booth with fellow competitors prior to one competition; there was no other option.2
 Tight Clothing and Fit Bods
      Obesity was heavily stigmatized in that era, so no self-respecting bodybuilder would have allowed himself to “bulk”-up to walrus-like proportions. The typical diet will seem ignorant in some ways compared to what even young bodybuilders understand today— seemingly deficient in vital nutrients, and excessive in calories, fat and sodium. Its relatively high calorie content was offset by more physical recreation and occupational activity compared to the media-based, sedentary trends of today.
      There was a focus on meat, be it beef (including dairy), chicken (including eggs) or fish (nope, no caviar). Though nobody talked much about individual amino acids, everyone knew you needed “meat” or protein for your muscles to grow. The importance of leucine was unrecognized, and it certainly wasn't available in half-kilo tubs. Along with the protein, of course, came fat. While the men living on the coast could obtain fish regularly, it was not a staple for those in the Midwest or Mountain regions, or parts of Europe. Hence, much of the fat was saturated; trans fats were just appearing in the margarines used as butter substitutes. Perhaps it was the inclusion of flesh and non-hydrogenated fat that allowed these men to gain the size they did (on conservative anabolic regimens), whereas so many people now avoid fat overzealously.
      Sugary drinks were not regularly consumed, and sodas came in 12-ounce glass bottles. Given that the sugar came from cane sugar rather than high-fructose corn syrup, the impact of sugar during the 1960s may not have been as detrimental.3,4 The only artificial sweetener available was saccharin, so low-calorie “diet foods” were available. Bodybuilders generally did not rely on low-calorie sweets, realizing the need for habitual restraint and timed carbohydrates to maximize the training response. The limited exposure to chemicals from plastics and fertilizers may also have contributed to their success. Pans were made of iron, and coated with butter or lard; Teflon and other non-stick surfaces were only just being developed. There are undoubtedly many environmental factors that will never be realized, though they are discussed in the obesity literature as “endocrine disruptors” (e.g., BPA, phthalates, alkylphenols).5
 Low-carb, Not Ketogenic
      The general diet of these men can be classified as “low carb,” though not ketogenic.6-8 Typically, carbohydrate intake was limited to less than 100 grams per day; essentially keeping with the low-glycemic load design. This is based more on recall than any planned intake, as food weighing wasn't common, and nutrient labeling was not mandated at that time. Instead, the men avoided pastries, bread and sweets. Carbohydrates came primarily from fruit, rice and potatoes, as well as honey. It is impressive what these men learned through trial and error, sharing their findings throughout the collective community. It is similar to how traditional medicine (e.g., Ayurvedic, TCM) practices learned the value of herbs.
 Breakfast First, Then Cardio
      Generally, there was no first of the morning cardio or workout. Breakfast came first, after a full night’s sleep. For Arnold, that was six hours of sleep; others slept longer hours. Arnold credits much of his success to being more productive every day, and having two extra hours allowed him to do more.9 Remember, he is a not a one-dimensional person. He worked on language skills, education, investing, acting and many other talents that most people never even explore. It is interesting that breakfast was such a universally consumed meal, as research has shown time and again that eating a breakfast improves weight management.10,11
      The breakfast varied a bit, depending upon the background of the person. In those days, European and other international competitors were as prevalent as U.S. champions. They all gravitated to the United States eventually, just as budding actors view Hollywood as the Mecca of opportunity. Off-season, U.S. bodybuilders would eat simple, low-carbohydrate meals. Eggs, sausage and lean cuts of ham would adorn the breakfast plate, garnished with some fruit or a small bowl of oats or Cream of Wheat. Those who did not work during the day would head to the gym mid-morning for a workout. Most of these men trained with at least one partner, so after the workout it was common to head to a local diner or restaurant for the fullest meal of the day.12,13 This is when the carbs were consumed, just as has been found to be the best timing by science. Again, breads were typically avoided; instead, rice, potatoes and sweet potatoes were piled on the plate.
 No Snacking Allowed
      Snacking was not a component of the bodybuilding diet, nor did people “graze” as some do today. Instead, meals were consumed— whole-food meals. A late-afternoon lunch or barbecue with friends was related frequently, again with a preponderance of meats. Some of the comments make one wonder just how many chickens there are in the world; certainly fewer, thanks to these men. The evenings generally did not involve hedonistic debauchery, but they were relaxed. Television viewing was not a big part of the downtime— there were only three channels in those days and they stopped broadcasting shortly after the late news (around midnight). Instead, time with girlfriends and spouses, working or studying was the “everyday” routine.
      Supper was generally not a large meal, and not consumed immediately prior to going to sleep. Not only did this provide for better sleep, but it also allowed the body to experience a normal circadian rhythm.17 It was interesting to note that many of the bodybuilders mentioned the importance of vegetables— for fiber, nutrition and (unknowingly) low-glycemic index carbohydrates. Occasionally, a glass of milk before bed was drank; this would provide a slow-release protein for the overnight fast.
 Thank You, Arnold
      It was during the 1970s that bodybuilders began to learn more about nutrition. In part, it is thanks to Arnold— as he set the standard so high that natural ability would no longer account for success. His focus, dedication and efforts caused the other bodybuilders who desired to unseat him to forage further into the science of nutrition (as well as pharmacology). Success in managing nutrition was evident during the mid-1970s forward. The physiques became more defined, chiseled and symmetric. Judging allowed for smaller men with stunning physiques to defeat larger competitors.
      For the young people of today, Arnold's impact on bodybuilding is underappreciated. He is thought of by some youths as being ancient history, or an actor who started in bodybuilding. It is important to realize that if he had not achieved a level of unprecedented greatness in his time, the motivation and standards for other competitors would not have been as extreme. He and his contemporaries learned to manage food through observation, trial and error, and communication with their peers. Along with relatively primitive protein powders, they demonstrated that achieving an enviable physique is possible through basic nutrition and discipline. Of course, the muscular strength and mass were augmented by the use of anabolic steroids. However, these gains were possible by sitting down at the table rather than shaking and stirring whey shakes, along with handfuls of capsules. Their diets were low-glycemic load diets, high in protein, and rich in fruits and vegetables. This is a practical approach for natural and enhanced bodybuilders, as well as those wishing to manage their weight for health purposes.

Bodybuilding Benefits of Rice

You may think information on the benefits of rice is not in line with your hardcore “Go heavy, or go home” credentials. But as we have stated before a healthy bodybuilder is a better functioning bodybuilding so heed these reasons for being nice to rice.
 1) Long-Term Intake Improves Blood Sugar Regulation
 America is in the midst of an obesity and diabetes epidemic, mainly caused by physical inactivity and poor diet. We need simple solutions to turn the tide. Korean researchers, in a study on mice, showed that rice consumption (50 percent of caloric intake) resulted in reduced bodyweight, blood sugar, insulin and leptin compared to animals consuming a high-fat diet. Rice improved blood sugar regulation by activating a high-energy metabolic pathway (AMPK) and a cellular sugar transporter (GLUT4). It is not known whether these results apply to humans. (Nutrition, published online January 10, 2014.)
 2) Major Health Benefits
 Wild rice is a popular food in East Asia and is gaining a foothold in the United States. It is high in vitamins, minerals, protein, starch, fiber and antioxidants. The U.S. Food and Drug Administration (FDA) recognizes it as a whole grain. A review of literature by scientists from the University of Manitoba in Canada concluded that wild rice, when consumed as part of a healthy diet, contributes to health by supplying antioxidants, reducing blood fats and supplying a good source of fiber. Wild rice has a greater antioxidant capacity than the same amount of white rice. In animal studies, long-term consumption of wild rice reduced the risk of cardiovascular disease. Wild rice is a heart-healthy food. (Nutrition Reviews, 72:227-236, 2014)
 3) It’s Not Linked To Heart Disease
 Japan has the lowest heart disease rate in the world, and rice is a staple of the Japanese diet. Rice, however, is a high glycemic index food that causes rapid increases in blood sugar. American studies have found a link between obesity, type 2 diabetes and the consumption of high glycemic index foods. A study from Osaka University in Japan found that rice consumption was not related to the incidence of heart attack, stroke or heart-related deaths. The results were consistent between males and females, and were not influenced by body mass index (BMI, a marker of the proportion of weight to height). These results may not apply to people living in the United States. (American Journal of Clinical Nutrition, 100: 199-207, 2014)
 4) It Prevents Insulin Resistance
 Consumption of high-fat diets promotes insulin resistance, which is a disturbance in blood sugar metabolism. A Korean study on mice found that rice intake improved insulin sensitivity and prevented insulin resistance in animals fed a high-fat diet. Rice increased the levels of glucose transporters in skeletal muscle. Rice is a high glycemic index food, which means that it increases blood sugar rapidly. This study shows the importance of considering many elements in the diet when assessing its effects on metabolism and health. (Nutrition, 30: 920-927, 2014)
 5) Whole Grains Prevent Protein Breakdown
At least half of all grains you eat should be whole grains— according to the United States Department of Agriculture (USDA), which is responsible for dietary recommendations. The recommended grain intake varies with age, sex and physical activity. Examples of whole grains include whole-wheat flour, cracked wheat, oatmeal, whole cornmeal and brown rice. Refined grains include white flour, degermed cornmeal, white bread and white rice. Why are whole grains good for you? Diets rich in whole grains reduce the risk of disease and supply dietary fiber and a variety of micronutrients. Swiss researchers found that diets rich in whole grains reduced protein breakdown and promoted fat oxidation and gut microbe metabolism. Whole grains are good for bodybuilders. (Journal of Nutrition, 143: 766-773, 2013)

Boosting Fat Loss

Try These Two Food-Supplement Combos

Fat Burners: Nutrition and Supplements That Increase Fat Metabolism
For the bodybuilder or athlete, too much body fat is bad for business. Because of this fact, bodybuilders and athletes have become pretty efficient at reducing body fat. Of course, as a bodybuilder you can never be too ripped and as an athlete there is typically an advantage to being leaner. The customary approach used to decrease body fat decreases caloric consumption while increasing fat burning. Reducing food intake or caloric consumption can be grueling, especially if the food you’re ingesting doesn’t mitigate hunger to some degree. Furthermore, reducing food intake also tends to decrease the body’s energy expenditure or metabolic rate— primarily due to a reduction in lean body mass and an enhanced metabolic efficiency.
 Energy-sparing mechanisms such as those delineated above are counterproductive, and diminish the ability to burn body fat. Approaches that decrease hunger and impede fat-saving compensatory mechanisms should catalyze fat loss. Consequently, a diet supplemented with the right macronutrients— such as high-quality protein— that stimulate energy expenditure and decrease hunger should ease the difficulty from a low-caloric diet that causes fat loss. Furthermore, novel compounds that reverse the energy-sparing mechanisms by increasing fatty acid oxidation and/or thermogenesis should also be extremely effective at reducing body fat for both the athlete and bodybuilder. Check out these two food-supplement combos that burn fat.
 1.) High-quality Protein Loaded in Essential Amino Acids Decreases Body Fat
 It is not just the quantity of protein in your diet that reduces body fat, but also the quality of protein consumed that has a significant effect on fat loss. Protein quality is defined as the percentage of essential amino acids to total protein consumed, and diets with greater levels of essential amino acids (protein quality) increase fat loss. Previous studies have clearly shown higher protein in the diet decreases body fat, yet a more recent investigation by Loenneke et al.1 demonstrated that consuming high-quality protein rich in essential amino acids may be the more precise way to reduce body fat.
 In the latest study, 27 male and female subjects had their diets monitored for the consumption of quality protein, with the threshold being 10 grams of essential amino acids per meal. At the conclusion of the study, body fat measurements were made and the individuals who consumed the highest quality of protein had the greatest decrease in body fat. Putatively, high-quality protein enhances fat loss because essential amino acids, especially leucine, stimulate muscle protein synthesis— leading to greater muscle mass. The increase in muscle boosts metabolic rate and the consumption of fatty acids, leading to fat loss. In addition, the essential amino acid leucine inactivates the energy-sensing molecule AMPK. The inactivation of AMPK in the brain decreases hunger, therefore lowering caloric consumption and further stimulating fat loss.2
 2.) Caffeine and Carnitine Independently Stimulate Fat Loss, but Robustly Stimulate Fat Loss When Consumed Together
 Caffeine is the active ingredient in coffee that stimulates the central nervous system, impeding drowsiness and restoring alertness. For the athlete or bodybuilder, caffeine can be used to burn fat by increasing the cellular concentration of the molecule cyclic AMP— which indirectly stimulates fatty acid oxidation and thermogenesis,3 leading to fat loss. A classic analysis by Acheson et al.4 demonstrated that caffeine consumption triggered an increase in free fatty acid levels accompanied by a significant increase in fat oxidation. In a more recent study supporting the thermogenic role of caffeine, Belza et al.5 showed that ingestion of 50 milligrams of caffeine in 12 healthy young men triggers thermogenesis. Several hours after caffeine intake, the researchers measured an increase in thermogenesis of 6 percent as compared to the placebo.
 Interestingly, another investigation illustrated that the fat-burning effects of caffeine are attenuated by chronic consumption of caffeine— suggesting that caffeine may not be an effective fat burner when consumed independently.
      Carnitine shuttles fatty acids into the mitochondrion where they are burned for energy, potentially initiating fat loss. However, despite this well-established fact, carnitine has been shown in several studies6 to have no influence on fat burning or fat loss when consumed alone. Conversely, a recent investigation by Wall et al.7 demonstrated a novel way to increase muscle carnitine levels, thus facilitating fatty acid oxidation and fat loss.
 In the study by Wall et al., researchers gave subjects carnitine while simultaneously administering insulin and glucose for a total of five hours. This treatment generated a significant increase in carnitine levels, which stimulated fat oxidation during high-intensity submaximal exercise. Interestingly, when more insulin was administered, carnitine levels also increased. This finding suggests that cellular uptake of carnitine might be enhanced when taken together with a glucose-rich meal that stimulates insulin secretion. As a result of the increased carnitine levels, there was a reduction in muscle glycolysis and an increase in glycogen levels accompanied by an increase in fatty acid oxidation— potentially leading to fat loss.
      Because caffeine directly stimulates the production of fatty acids via lipolysis and carnitine stimulates the burning of fatty acids, caffeine and carnitine may act synergistically when consumed together. A study by Cha et al.8 demonstrated this fact by giving 250 athletes a sports drink that contained 15 grams of carnitine alone, 5 milligrams of caffeine alone or 15 grams of carnitine with 5 grams of caffeine. Also, a control group received a placebo. One hour after ingesting the drink, the test subjects rode a stationary cycle for 45 minutes at a moderate intensity followed by a period when the athletes increased their cycling intensity to 80 percent of their maximum capacity. The study results indicate that combining carnitine and caffeine packs a powerful fat-burning punch.
What did Cha et al. find? According to the researchers' measurements, the athletes in the group that consumed both carnitine and caffeine kept cycling at 80 percent of their maximum capacity for twice as long as the athletes in the control group. Furthermore, in the group that consumed carnitine along with caffeine, the level of fatty acid was significantly increased at exhaustion time compared to the groups that independently consumed carnitine or caffeine— demonstrating a considerable increase in fat being burned in the group consuming carnitine and caffeine, potentially increasing fat loss.

Eat Right: Grow Faster

A Scientific Approach to Maximizing Food Absorption For Muscle Gains

My twin brother, Tony Prisk, recently came to me with a very common problem. He can’t seem to get his legs to grow. Now, being that we are twins and I was able to build legs to win an IFBB pro card [Dr. Prisk obtained his pro card by winning the welterweight division at the NPC Nationals,] I know that his legs can grow. So this leaves the question, why aren’t they growing? Is it his training? His recovery? His diet? His supplementation?
      I asked him about his training in the gym. He said he was doing all the mass movements like squatting heavy, leg press and deadlifts. He was utilizing mass-building techniques like drop sets, negatives and undulating volume. His form was spot on. He was getting enough sleep. He was getting enough rest between leg-training sessions. He was taking a myriad of GNC supplements that I sent him. It turns out that everything was right, except he wasn’t “eating to grow!”
 The Concept
      First, you have to determine just how many calories you actually need to maintain your weight with regards to total daily energy expenditure. Log your dietary intake for a couple of weeks, weigh yourself first thing in the morning twice a week and see if your bodyweight fluctuates. If it stays the same you need more calories to grow, if it decreases you need even more calories, and if it increases you’re on the right track, but may even then want to add more calories.
      Then you need to consider how active you are in the gym or on your job. One way to get a sense of this is to use a wearable calorie-counting device or phone app. Again, these aren’t very accurate so you will have to adjust as you go, but they give you a starting point. Add your extra calorie burn to your caloric needs and then add up to 500 calories. This will ensure you that you are never energy deficient. More calories will help with gaining weight, but you will run greater risk of storing fat.
      Second, you have to adjust your macronutrients (carbs, fats and protein) to meet your individual needs. All proteins, fats and carbs are not created equal.
 Not All Proteins Are Created Equal
      We all know that bodybuilders need more protein than the 0.8 grams per kilogram of bodyweight that the RDA recommends. The International Society of Sports Nutrition (ISSN) and American College of Sports Medicine (ACSM) also agree with this, recommending nearly 1 gram per pound of bodyweight for strength-training athletes.1,2 However, some believe that this may still be insufficient for maximizing gains from heavy resistance training.3 In fact, I believe that counting the absolute number of all grams of protein may be a little misleading, because all proteins are not created equal.
      Once we have verified that we are getting the majority of our protein intake from complete proteins, we must also realize that all complete proteins are not created equal. Each protein has different ratios of the essential and non-essential amino acids. Some proteins such as the dairy proteins are particularly rich in the branched-chain amino acids (BCAAs; leucine, isoleucine, valine). It turns out that this difference in BCAA content is an important distinction.
      A recently published study has shown that when we consume protein in a skewed fashion (like most Americans) with the majority of our protein intake at dinner and much less at lunch and breakfast, we do not maximize our muscle growth potential.4 This study looked at the difference between eating ~10 grams, 15 grams and 65 grams of protein for breakfast, lunch and dinner, respectively, versus eating 30 grams for each meal. By increasing the protein content of the first two meals, it is theorized that a threshold was met whereby muscle protein synthesis was turned on at each meal.  
 Healthy and Unhealthy Fats
      There are essential fats that we can’t live without. Even though recent studies suggest that saturated fat may not be as evil as once thought, if you eat too much when trying to grow you will probably not be at your healthiest. That being said, restricting your cholesterol and saturated fat intake excessively can cause reductions in testosterone production, potentially hindering muscle growth.6 So, if you are not a “hormone supplemented” bodybuilder, extreme limitations of your fat intake can be detrimental to your goals. By maximizing the polyunsaturated fatty acids, especially the omega-3s from fish oils, you are more likely to see some health benefits from eating to grow. I would recommend keeping your fat content above 30 percent of your total daily calories and strictly avoid toxic and inflammatory trans fats. As for all of the macronutrients, getting the majority of your fat from whole (unprocessed) foods will help you to avoid unhealthy fats.
 Carbohydrates
      Carbohydrates stimulate the release of insulin, your body’s most anabolic hormone. By consuming more than adequate amounts of carbohydrates with each meal and around your training, you can maximize strength-training performance in the gym to attain the most adaptive responses for muscle growth. Carbohydrate-deficient diets can limit testosterone production8; whether this is significant enough to limit muscle accretion is not known. Regardless, low-carbohydrate diets can limit strength as glycogen fuels weight training.
      The American College of Sports Medicine recommends consuming 2.7 to 4.5 grams of carbohydrate per pound bodyweight per day.2 The amount required is very dependent on energy requirements after calculating your protein and fat needs. The more endurance or high-volume training you perform, the more carbohydrate you should consume. Additionally, 0.5 grams of carbohydrate per pound bodyweight will be more than enough in a post-workout meal to restore muscle glycogen stores. Again, whole foods such as yams, potatoes, rice, quinoa and others would be recommended over sugars.
      The data about the “anabolic window” has become muddied in recent years. There is data to support consuming protein and carbohydrate within an hour before or after your training. However, other studies have shown that if you are consuming adequate amounts of protein throughout the day the timing around the workout doesn’t matter.9 Essentially, if you are consuming your protein (and thus leucine) every three to four hours as we previously discussed, you will have some protein fairly close to the start of your training and after. Because the research is so muddied, I still recommend having half of a 40- to 50-gram whey +/- carbohydrate meal before and after your training when “eating to grow.”
 Vegetables
      Another, often under recognized, aspect of “eating to grow” is the importance of vegetables. Vegetables are not only important for their antioxidant vitamin, mineral and fiber content. Veggies, especially green leafy veggies, are rich in nitrates. Nitrates act as nitric oxide donors. This is just like the arginine- and citrulline-rich supplements used to boost your pump in the gym.
      Foods like spinach, celery and beets are rich in nitrates and boost nitric oxide. Researchers have found that beetroot juice supplementation results in better tolerance of the intense exercise and better metabolic handling of oxygen than beetroot juice that was depleted of nitrate.10 The subjects on the nitrate-rich beetroot juice took longer to fail at a high-intensity sprint than those on a placebo-nitrate depleted beetroot juice. With higher intensity training you can imagine this could provide greater potential for muscle growth stimulus. With the added antioxidants, you may even recover from that training faster. Do what your mama told ya: eat your veggies!
 Diet Essentials
 In summary, there are a few things you need to be certain your diet contains:             
      1. Whole food sources of quality proteins, fats, and carbohydrates
      2. 0.05 grams of leucine per kilogram bodyweight per meal
      3. Nitrate-rich veggies
 Dr. Victor Prisk is a board certified orthopaedic surgeon and IFBB professional bodybuilder in Pittsburgh, PA. Dr. Prisk is an active member of the GNC Medical Advisory Board and creator of the “G.A.I.N. Plan.” He is an NCAA All-American gymnast, champion swing dancer and 2010 NPC Welterweight National Champion. For week-to-week updates on his app and books, check out his blog at www.YourGAINPlan.com and Twitter posts @victorprisk.

Next MD Issue - Sizzles with Dianna Dahlgren

I put sizzling hot Dianna Dahlgren on the cover this month because I wanted to get your attention! I think it worked! This month’s issue is packed with tons of information on getting ripped and building muscle. Getting ripped is the theme of this month’s issue of MD.

Ron Harris gives you the complete nutrition and fat loss plan to get sliced in “Get Ripped in 8 Weeks.” Nick Trumminello gives us the lowdown on why it’s best to focus on strength training and watch your diet instead of doing lots of cardio in “The Science Behind Strength Training for Fat Loss.”

Nothing says “ripped” quite like a shredded midsection. It’s one thing to lose body fat, but when you have a six-pack, you are telling the world you mean business. “Your Ultimate Ab program: 30 Days to Razor Abs” is your master plan to build and carve a midsection that will show the world what you’ve got.

Several of our science departments report on cutting-edge research about shedding body fat while maintaining muscle. Daniel Gwartney, M.D. examines “The Fat Incinerating Powers of Brown Fat” in his Fat Attack column. In Muscle Growth Update Michael J. Rudolph, Ph. D., MD’s Senior Science Editor, looks at “Controlling AMPK and mTOR for Maximal Muscle and Fat Loss.” And “Does Fasted Cardio Maximize Fat Loss?” is the topic of this month’s M.A.X. Muscle Plan by Brad Schoenfeld, Ph.D., CSCS, FNSCA. Dr. Gwartney gives readers “The Ultimate Get Ripped Anabolic Stack” in his Testosterone column. In Supplement Performance, Victor Prisk, M.D. talks about “Fat-Loss Supplements: What Works and What Doesn’t.”
Being big, strong and ripped is something that we truly believe in at MD. The magazine contains more cutting-edge science content on training, nutrition, fat loss, performance-enhancing drugs, bodybuilding science and muscle growth to complement the hardcore feature articles than ever before! We continue to deliver the best bodybuilding magazine in the industry with the best writers and industry experts, and are grateful for your continued support.
In last month’s issue of MD, Dan Solomon presented his findings after polling various industry experts and legends to see who they felt had the best arms of all time. The winner was Lee Priest, and in “How I Built the Best Arms of All Time” Ron Harris tells us how Lee built those massive Priest guns that exuded raw power, and were the epitome of freakish. Lee was outrageous and more so outspoken to a fault, which eventually tanked his pro bodybuilding career. But that shouldn’t negate what he accomplished as a bodybuilder.

A few weeks after Lee Priest won the arm race, MD’s panel of industry legends and experts reconvened to answer the question, “Who Has the Best Legs of All Time?” Eight-time Mr. Olympia Lee Haney had this to say “As far as I’m concerned, there were only two bodybuilders that possessed the greatest legs of all time. Tom Platz and Paul DeMayo. The rest is eeny, meeny, miny, moe.” The results of Dan Solomon’s special report is in this month.

In the 80’s, when he was in his competitive prime, Tom Platz was the most popular bodybuilder in the world. He was hailed as the uncrowned Mr. Olympia and the People’s Champion. In this month’s MD, Tom Platz is voted to have the best legs of all time, of any bodybuilder who ever stepped on a stage. In “Tom Platz: the Pride and the Passion,” an exclusive interview with Peter McGough the most inspirational bodybuilder ever talks about his unique time and place in the sport.

The rest of the book is packed to the binder as usual – making MD your one-stop, most authoritative source for optimizing muscular development with the latest cutting-edge research on training, nutrition, fat loss, performance-enhancing drugs, muscle growth and bodybuilding science – and exclusive information from the industry experts, insiders and bodybuilding legends who make it all happen. See you next month!

                             The Guns of Justin Compton

Follow His Strategy for Optimum Arm Gains

A Thinking Man’s Bodybuilder
     I deal with a lot of pro bodybuilders in my job. All of them have gifted genetics, and they all work hard to capitalize on those gifts. But I would be lying if I told you they all put an equal amount of thought into their training. Justin Compton falls into this category of thinkers. At 26, he’s wise and mature beyond his years and doesn’t rely on his genetics or other factors to coast on. Justin knows that in the ferociously competitive world of pro bodybuilding, that’s just not enough. A sensational winner of last year’s Europa Show of Champions, he bypassed the 2014 Olympia to concentrate on the Arnold Classic this coming March 7th. Judging by his recent pics he’ll cause major damage. Which proves he’s a planner who gets things right. He’s the type of bodybuilder who you can actually learn a thing or two from, because he’s on his own quest for knowledge.
Justin’s Favorite Arm Moves
     We asked Justin to run us through a gauntlet of his favorite and most effective arm exercises, giving us tips and tricks he’s discovered to make each one work best. Take some cues from this young champion, and put at least some thought into everything you do in the gym. You may or may not ever have 22-inch guns like he does, but you can be sure you’ll be making the absolute most out of what you do have.
BICEPS
Seated Alternate Dumbbell Curls
     “On these, I like to slow down the negative and really control it. On any type of curl, I focus on keeping my elbows back. Once they start to come forward, the delts begin taking over. It looks like my form is off here and I am leaning into the working arm, but that’s because I need to clear my quads. If your quads aren’t quite as big as mine, you shouldn’t need to do that. I will use 45s or 50s as my top weight on these.”

EZ-Bar Curls
     “I will stop the rep at the very top and flex my biceps, and again lower for a slow negative. I find that if you let the weight come down too fast, that lends itself to a fast rebound out of the bottom. Before you know it, you’re swinging the weight up and your biceps aren’t getting the work.”

Straight Barbell Curls
     “A lot of guys complain that curling with a straight bar kills their wrists. I was experiencing some wrist pain on it myself, until I tried using a wider grip on the bar. With an EZ-bar, my grip is always closer in and my hands are angled. If my hands are straight, they need to be further apart.”
Preacher Curls
     “I love this exercise! Since I usually use an EZ-curl bar, my grip is pretty narrow. I don’t worry about using a lot of weight. With a lighter weight, I can lower the bar until my arms are almost completely straight and I get a full stretch. That would not be safe to do with a heavy weight.”
One-Arm Dumbbell Preacher Curls
     “One-arm curls with the arm braced are excellent. I will either do it with a dumbbell, the machine version, or even bring the preacher bench over to a cable unit and use that to curl with. Whatever variation I choose, my hand is fully supinated the whole time. I angle my body away from the bench a little bit. That’s so I can get my arm in the proper position. I’m not the most flexible guy, so if I sat facing straight into the bench, my range of motion would be limited.”

Hammer Curls
     “Hammer curls are something I do at least half the time. If I am using dumbbells, I curl up and across the body to target the brachialis better. If I am using a rope cable attachment, I prefer doing them as part of a superset rather than on their own. I find that going from some type of dumbbell curl to a rope hammer curl works perfectly.”

Double Cable Curls
     “I actually do this exercise three different ways, sometimes all in the same set. I will curl from dead center between the cables for about eight reps, and then take a step backward so it’s more like hitting the actual front double biceps pose for another eight reps. I feel the short head of the biceps activated more that way. Then, I will take a step forward of dead center, and it’s very similar to the rear double biceps pose. The long head of the biceps has to work harder in that position, which is the head you see in the back shots.”

TRICEPS
Rope Pushdowns
     “Every triceps workout starts with some type of cable pushdown before moving on to any type of free-weight movement. That’s a tip I got from John Meadows (outstanding NPC competitor), who told me it was just a smart tactic if I wanted to be able to train at his age – mid 40s -- without excruciating elbow pain. Warm up those elbows! Sometimes I use a rope, other times a V-bar, a straight bar or a cambered bar. The reps on the first couple of sets will be at least 12.”

One-Arm Rope Pushdowns
     “Very often I stay right there at the cable station and do a single-arm pushdown. On these, I like to squeeze my triceps for a full second at the end of each rep. Most times I do use a rope, which allows me to twist my hand and palm all the way away from my body for the most complete contraction possible.”
Overhead Rope Extensions
     “I always do some type of overhead extension movement to hit the long head of the tri’s in the stretch position. Typically I will use a barbell or a dumbbell, but there are times I will do the same exercise with a cable, my back to the stack and leaning away.”

Seated Overhead EZ-Bar Extensions
     “I love the EZ-bar version of this, but I don’t do it most of the time since I train alone. It’s a lot of work to get the bar up into the start position to begin, then get it back down once you’re fatigued. And since I use 180-200 pounds, no way am I doing that on my own! Instead, I usually do the movement with one hand and a dumbbell. I use a 60 or a 70 at most. That’s not so heavy compared to IFBB Pro Robert Burneika. I saw him use a 110 once! I get a good stretch, but I’m careful not to let it stretch too far. If you do that, you’re straining both your elbow tendon and potentially your rotator cuffs too.”

Dips
     “In my training, I prefer using a machine. The reason for that is that I get the best feeling in the tri’s when I pause and flex them for a second at the end of the rep and then control the negative for a three-count. That’s very difficult to do with standard bar dips or even a bench dip.”

Nothing Left to Chance
     Many bodybuilders, even those at the pro level, more or less make up their workouts as they go along every time. Not so with Justin, which didn’t surprise me to learn. He actually designs each workout ahead of time and types it up on his phone to refer to. “It just makes sense to me that being precise and having a solid plan to follow when training is really the most important aspect of bodybuilding along with nutrition,” he says. It’s this type of dedication and extra level of preparation that I feel is already setting Justin apart from many of his peers, and will continue to serve him well in the coming years. For how he does in this year’s Arnold Classic keep clicking on to musculardevelopment.com
Justin’s Offseason Training Split to Hit Arms Twice Weekly
Sunday:             Chest and triceps
Monday:             Back and biceps
Tuesday:            Shoulders and hamstrings
Wednesday:      Chest and triceps
Thursday:          Back and biceps
Friday:              Quads and hams
Saturday:           OFF
Justin’s Arm Workout
Biceps
One-Arm Machine Preacher Curls            3 x 12, 12, 8-10 each arm*
Barbell Curls                                           3 x 12-15, 12-15, 8-10+
Incline Dumbbell Curl                               3 x 12-15, 10-12, 8-10
superset with
Rope Hammer Curls                                3 x 15-20, 12-15, 10-12
*One-second flex at top of each rep.
+Lift at regular speed, and lower each rep for three seconds.
Triceps
Cable Pushdowns                                               3 x 12-15, 12, 8-10*
One-Arm Rope Pushdowns                                 3 x 12-15, 12, 8-10*
Machine Dips                                                    3 x 10-15+
Overhead Extensions, Dumbbell or EZ-Bar           3 x 12-15, 10-12, 8-10
superset (optional) with
Reverse-Grip Skull-Crushers                              3 x 12-15, 10-12, 8-10
*One-second flex at completion of each rep.
+Lift at regular speed, and lower each rep for three seconds.