The MuscleTalker - Issue 59 (March 2007)

The Hurcules Cup 2007 in association with MuscleTalk.co.uk will be on Saturday 12th May 2007 in Liverpool. Prize money! Special guest judges and posers! Click for full details.

New articles:
- Trenbolone Information by mad_cereal_lover
- New updates on Scott Liddle's (aka POWERHOUSE585) Journal as he get's ready for the NABBA Mr Scotland

*** All the best from James Collier and The MuscleTalk team! ***

See you at www.MuscleTalk.co.uk

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*** What is Gakic? ***
By James Collier BSc (Hons) - Nutrition Consultant and MuscleTalk Co-Owner

Gakic or, as it is scientifically known glycine-l-arginine-alpha-ketoisocaproic acid, first appeared on supplement shelves only two years ago, and now a number of well known supplement brands include it in their range. Some users claim it's the best thing since sliced bread... well since creatine, at least! But others are more sceptical as the evidence revolves around just two studies. On research it was noted that there was a performance benefit from taking three substrates in combination, i.e. glycine, arginine and alpha-ketoisocaproic acid (KIC), which when put together give us gakic.

Stevens et al (2000) demonstrated gakic supplementation significantly increased the total muscle work performed during intense sets of resistance training by an average of 10.5%, and it was shown to significantly increase fatigue resistance by up to 28% when compared with the placebo. This implied that you should be able to train harder and longer, thus helping you to achieve better results in strength and muscle size. This was followed up by another study in 2004 by Buford and Koch who demonstrated longer time to fatigue in gakic supplemented subjects compared to those on placebo.

So the observed benefits of gakic are there, but the problem with relying on the credibility of claims is that the mechanism by which gakic does this is not fully understood. One suggestion is by metabolic processes where gakic may aid in the removal of substances that build up during exercise, such as ammonia, which are involved in fatigue. Thus, if ammonia is cleared more quickly you can perform longer work, and push yourself harder than you normally would, i.e. you can train more intensely.

Those who are familiar with me will know of no bigger sceptic when it comes to supplements and outrageous claims. However, I will admit that both studies on gakic are of fairly good design and both indicate improved performance for muscular work. This leads me to believe that maybe gakic isn't another supplement fad, but could actually be a useful aid to exercise performance. However it is quite expensive and therefore there aren't a vast amount of people who have actually used it.

My conclusion therefore is the jury is still out on this supplement, in the delaying of fatigue and therefore improving performance. I'll not commit, but I do eagerly await more research.

References
Buford, B., and Koch, A. (2004). Medicine & Science in Sports & Exercise. 36(4):583.
Stevens, B., et al. (2000). Medicine & Science in Sports & Exercise. 32(12):2102

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*** Initial Basic Hypertrophy ***
By Steve Blades - Personal Trainer & MuscleTalk Moderator

Below is a brief account of hypertrophy in the beginner, condensed into a few paragraphs to get you rolling. There is nothing revolutionary about the plan; it merely confirms the basics required to enhance aesthetic appeal for the budding bodybuilder. Many starting programs either focus on the notion of strength building or run many isolation exercises to cater for the new trainer's desire to build a good body. I believe the idea of compound movements in a specific rep range is the basis of hypertrophy training for the beginner opposed to countless isolation exercises of very low rep range work.

Let's start with some basics. Hypertrophy is basically increasing the size of the muscle. Building strength is initially the main focus of many beginner plans. This is adequate for the trainer who is interested in combining muscular growth with performance. The lower rep range used in such plans though will not be favoured by those who purely train for aesthetics. Higher rep ranges will promote more substantial gains in muscle girth as opposed to explosive low repetition work which favours strength over size. This is fact and whilst some hybrid plans will increase both strength and muscular size to a degree they will never be the master of either. Jack will stay the man of all trades.

Some great staring points for those building an initial base are Bill Star's 5 X 5 routine and Mark Rippetoe's Starting Strength. These plans are based around low rep range compounds and will yield good strength gains and some hypertrophy. What I propose in this mini article is something purely for the aspiring bodybuilder without losing focus on the reliance on compound work in the early phases of training. This is straight out aesthetics training with strength gains being secondary. The protocol below will be similar to that of many tried and tested methods but will hopefully enable the trainer to appreciate the difference in exercise choice, rep range and the structure of the training plans employed for strength versus size. This is pure aesthetics, base-building for the virgin trainer:

Day 1
Barbell deadlifts 3 x 8
Weighted chins 3 x 8
Bent over barbell row or Pendley row 3 x 8
Barbell/EZ bar bicep curl 3 x 8

Day 2
Incline barbell bench press 3 x 8
Flat dumbbell bench press 3 x 8
Standing military barbell shoulder press 3 x 8
Weighted dips 3 x 8

Day 3
Barbell squat 3 x 8
45 degree leg press 3 x 8
Stiff-legged deadlift 3 x 8
Seated or standing calf raises 3 x 15

Note: the only rep change is that of calf raises. No exercises are to be substituted unless stated below. The Smith Machine is not adequate for squats, presses or deadlifting. Barbell means free Olympic barbell from a squat rack or pressing station.

This is the basis of hypertrophy for the beginner. There are a couple of isolation exercises in there but in the main it's hard compound movements in the '8 rep range', 8 reps by 3 sets from experience and science are shown to provide adequate increases in hypertrophy when in a calorie surplus diet. There is nothing revolutionary about the plan; it is simply confirming what is required for the new trainer to start their bodybuilding career. The progression of would be a 4 day split with more isolations, yet the backbone still being based around the bench press, squat and deadlift. Never lose sight of the 3 'biggies'.

Progression should be noted and represent a steady linear curve after initial fluctuations. Whilst 'newbie' gains can be dramatic ensure the progression is fluid and plateaus are minimized by not getting ahead of yourself. Log down weights achieved each week and look to increase the number as the weeks pass.

The length of the plan is stated as 'ongoing'. Some plateaus will be hit before others but do not exclude, for example, bench press and substitute it for pec-dec as you can't get over a sticking point. (Programming and progression will be discussed in later articles). The simple premise will be to start with a weight that you feel 8 repetitions is 'taxing' you but not 'maxing'. Look to increase that weight by the smallest possible weight whilst keeping within the guidelines stated above, week in week out.

Many new trainers will become too eager and go from benching 35kg in week 1 to 40kg in week 2 and then try and go to 70kg in week 3. Inevitably he sticks right there for the ensuing 12 weeks.

How do I perform the exercises? Simple, follow the links below
http://www.exrx.net/Lists/Directory.html
http://www.coopersguns.com/videos/exercise-encyclopedia/

I don't have that equipment though. Change gyms or buy it; machine work in the main simply doesn't cut it. The Smith Machine is not a barbell bench press either. Barbell squats are that, they are not a machine. The 45 degree leg press though is a good machine and not all good gyms will have one. If not, use dumbbell lunges listed in the links above.

I want to do more biceps. Read someone else's plan. This one is not being changed. Biceps will get hammered on day 1. Any pulling movement will recruit the biceps and I have even added in a bicep curl for you against my better judgment.

Where are abs? In the deadlifts, squats and rows. Core strength isolation work for now is not included and will be introduced after 12 weeks. Adequate stimulation will be encountered on this plan. This will then include hyperextensions and hanging leg raises. For now though focus on the biggies as opposed to the six pack.

I can't do weighted pull ups/chins or dips what do I do? Get stronger and do them. Have your training buddy guide your through the initial weeks with a 'spot'. After this point weight will be added to complete your 8 reps by using a weight belt and plates to increase the resistance. It's surprising how quickly these exercises progress.

I can't get on the equipment I need. Change gyms or train at a different time.

I have a knee injury. Do you or do you really? 99% of excuses seem to revolve around bad knees. Sit yourself down and ask if it's truly the case. If you want to be a bodybuilder you need a good set of wheels, train them. If you want beach fluff muscles go pick up Men's Muscle Monthly Magazine for Muppets and crack on.

There isn't as much in there as what my Personal Trainer gave me, I want more. Try harder then, these are the most taxing exercises you will do and you will need recovery time both between sets and outside the gym. If you want to swing bicep curls and tricep kick backs around all day, go ahead and then read this plan 9 months down the line when you are no further on.

As stated above, progression and stalling is beyond the scope of this mini article and will be addressed in future editions of The MuscleTalker. For now simply learn the movement, develop the range of motions and increase the weights lifted, noting down week by week progression. In terms of nutrition, my Mass Gaining V2 plan would be ample for the budding trainer to increase weight in conjunction with the plan outlined above.

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*** Food of the Month - Chocolate ***
By Big Les - Nutrition Consultant and MuscleTalk Moderator

Les is available for tailored nutrition programs.

I wish chocolate was a health food, but honestly, it isn't really. However, if you stick to the dark cocoa rich varieties it has a few little surprises.

In the 16^th Century the Aztec Emperor Montezuma called chocolate "a divine drink, which builds up resistance and fights fatigue. A cup of this precious drink permits a man to walk for a whole day without food." I am going take his word on the bit about walking a whole day without food!

We all know that chocolate is high in fat, containing the saturated fatty acids palmic and stearic acid as well as the monounsaturated oleic acid. Oleic acid (less than 5% in chocolate) has a mild cholesterol reducing effect and stearic acid is largely cholesterol neutral. Cocoa is itself rich in minerals, containing magnesium, copper, potassium and manganese. In fact, chocolate contributes a significant amount of copper in the average American's diet - why is this not surprising? You will also find some vitamin C and D along with beneficial phytochemicals, such as the methyl xanthenes, theobromine and caffeine. However, cocoa also has significant levels of antioxidant flavonoids, these polyphenols are increasingly believed to be beneficial in preventing chronic diseases. In fact before 1950 the flavonoids were listed as essential nutrients (in the US), and modern research is beginning to show their potential benefits.

Which is all great news with Easter on the horizon and chocolate eggs in the shops, but milk chocolate and most commercial chocolate products have masses of added sugar, and much much less of the cocoa where the goodies are found, so no excuse for a binge. What it does show us is that even unlikely foods such as chocolate are not intrinsically unhealthy, and that if we stick to the unprocessed variety, in this case cocoa, there are some potential benefits as well.

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*** MT Powerlifting Totals Competition ***
By boar - MuscleTalk Pro-Member
See: www.muscletalk.co.uk/fb.aspx?m=1083082

Greetings fellow MuscleTalkers!

It's been another good month for us lovers of powerlifting, Chris Jenkins - a world class 90kg powerlifter posted an awesome video of his 300kg x 5 reps deadlift. The thread caused a great debate, read it here.

Also James vowed to return to the powerlifting totals with the possibility of a bigger bench and slightly bigger waistline. Pro-member RobT won the BWLA British Bench Press Championship with a 265kg bench at 125kg+, well done mate. Some excellent entries from ker616, Purplepaul and tony1blue. I (boar) cracked the 400lb bench press with a 182.5kg effort and a 240kg squat and deadlift to boot. Worlds Strongest Man competitor Terry Hollands (a regular on MT) also upped his totals with a tremendous 385kg deadlift!

Tony1blue, Purplepaul and I are travelling down to compete in the BPC Southern Championships in Windsor - wish us luck! Videos will be plentiful.

Boar

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*** Recipe - Coconut Chicken Curry ***
By Nicole Bremner, Recipe Consultant and MT Moderator

Taken from Muscle Menus 2

** Ingredients
4 chicken breasts, cubed
1 onion, finely chopped
1 cooking apple, peeled and chopped
1 tsp ground ginger
1 tbsp curry powder
300ml chicken stock
50g creamed coconut
2 tbsp desiccated coconut

** Method
Sauté onion with curry powder in a large saucepan until the tender. Add the apple and ginger and cook for a further 2 minutes. Add the chicken and cook until lightly browned. Add the stock and simmer for 40 minutes stirring occasionally.

Crumble the creamed coconut into the pan and stir to dissolve. Add the desiccated coconut and mix through. Serve on boiled rice with chutney if desired.

** Information
Serves 4. Per serving: 261kcal, 34g protein, 10g carbs, 9g fat, 3g fibre.

More great bodybuilding recipes can be found in the eBooks 'Muscle Menus', 'Muscle Menus 2', 'Muscle Menus Vegetarian' and Muscle Menus Shakes, Bars and Smoothies

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Book Review - Nutrient Timing by John Ivy PhD & Robert Portman PhD ***
Review by OoOGazOoO - MuscleTalk Pro-Member

Available here.

The main aim which you can translate from the book is that the way that timing your macronutrient intake can lead to better body composition, and possibly better gains. The book portrays different times of the muscle building process, trying to get the point across about getting the most from the specific times, before and after training and also at other points of the day. The book relates to these points as the Energy Phase, the Anabolic Phase and the Growth Phase.

The main aim of the book, so it seems, is to get across the sheer importance of different phases when trying to build muscle. It concentrates a lot on the actual macronutrients required to complete these specific phases. The book heavily focuses on the importance of carbohydrate intake post workout (PWO) and also the importance of protein PWO too.

Of course, the PWO conundrum is a wide open issue; Nutrient Timing tries to address the best way to optimally achieve the best gains possible from the so called 'Window of Opportunity'. It has always been a recommendation of mine personally, that carbohydrates from dextrose, maltodextrin and fast acting nutrients are great PWO as they take advantage of this potentially anabolic environment that you are creating from insulin. Nutrient Timing seems to adopt that same approach, believing and preaching that carbohydrate intake PWO is vital, along with quick acting nutrients from protein, i.e. whey protein powders. Not only does Nutrient Timing agree that supplementation with protein and carbohydrate drinks PWO are great for muscle acquisition but they also agree that high GI carbs such as dextrose and maltodextrin are more favourable than slower release complex carbs PWO, as high GI carbs drive anabolic activity more thoroughly, efficiently and quickly.

Nutrient Timing also seems to be from the school of thought that protein consumption is a factor in modern bodybuilding which is over-estimated, i.e. we get too much in our diets. They often refer to an intake of 2g of protein for every kg of bodyweight which is a lot less than other figures which are often published.

Additionally, the book drives home the importance again of the role of carbohydrates within the body and their role in relation to the production and secretion of muscle building hormones. Nutrient Timing also stresses the importance of a decent fat intake and the reasoning behind why healthy fats are vital in the diet, especially omega 3s.

The book also goes into some detail in relation to how other dietary and supplements inclusions, can affect certain periods of the Anabolic Phases which the book highlights. Nutrient Timing goes into detail in relation to principles including:

• The correct and optimal intake of the three main macronutrient groups
• Supplementation of additional vitamins and their affects on certain periods of the Anabolic Phases
• Supplementation of additional products such as BCAAs, Leucine, HMB, and their dosages
• The adaptations to exercise from strength and endurance training and how one can specifically design a dietary approach to suit one's goals
• More in-depth approaches on how to bring all these above aspects together in order to meet your goals quicker, more efficiently and optimally, in order to take advantage of the Anabolic Phases

Nutrient Timing also has examples of specific diets and food consumptions for differing individuals. Within these example diets, Nutrient Timing lists and clearly portrays the best and optimal times to each specific macronutrients and goes into more depth on the type of foods where these macronutrients should be derived from.

I personally found the book a very thorough and informative read. There are some diagrams, lots of graphs and charts in order to drive home information and comparatives for differing ways of supplementation at differing times of the Anabolic Phases. The book is quite scientific and I do feel that it would be of great importance that readers do have a sound background of specifics in relation to nutrition and supplementation in order to respect the book for the angles that the information is being portrayed from.

There are parts of the book which I personally feel lack depth and support such as a claim stating that you could "Gain more lean mass without changing calories", possible yes, is that likely? I have my doubts. Another area of the book which I disliked is the way that the authors failed to go into details regarding how free fatty acids can actually be used for energy at low intensity exercise when carbohydrate levels are low in the bloodstream.

That said, the book does clearly portray the basics of the main aspect of the book, i.e. Nutrient Timing. I like the way that the book comments on how the modern day bodybuilders' diets often over-estimates protein consumption. I also like the inclusion of the three main phases of anabolism that the book seems to concentrate on:

Energy Phase - i.e. the workout
Anabolic Phase - i.e. 0-45 minutes PWO
Growth Phase - Rest of the day

I would recommend the book to individuals who wish to gain a more throughout and in depth knowledge on the way that carbohydrate intake along with protein intake can change certain times of the day in order to maximise your potential from your training and your diet. Additionally, I feel it is great to get another opinion on the very contentious issue of PWO supplementation and nutrition.

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