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June
2000 BEYOND CUTTING EDGE: We all love studies that show us how to get better bodies, and there is no better authority on those studies than the American College of Sports Medicine (ACSM). The ACSM is the most prominent governing body on athletic research and guidelines in the world. Its' annual conference is the who's who of athletic research, which is presented from all over the world. This is a look at the latest conference, held in Indianapolis Indiana, presenting the latest relevant research to you; the hardcore bodybuilder. SUPPLEMENTS: General
Background: 35 college football players were randomly assigned to either 3g HMB/day, or 3g placebo/day, groups. After 28 days, each group went off their "supplement" for a week, then switched the other protocol for another 28 days. During the HMB use, subjects lost an average of 7.3% bodyfat while maintaining bodyweight. From this it was concluded that HMB use increased lean body mass while decreasing fat mass. Comments: Let's all pretend that we haven't seen studies showing that HMB increases muscle mass. Well, this study has a twist; the subjects lost fat while gaining muscle! Oh joy. Now I can assume that no one is reading this anymore, since you've all suddenly run out to your nearest supplement store to stock up on HMB. All I can say is that is seems that HMB can do something to add muscle in certain conditions. Unfortunately, no one (including the researchers) knows what those specific conditions are! To further illustrate, check out the next article.
Background: Presumably the same 35 football players from the previous study (it wasn't specified) did strength testing in addition to body composition analysis. Basically HMB use didn't increase strength compared to placebo use. Comments: Here's another contradiction in and HMB study. The subjects gained muscle, but didn't gain strength? You'd expect some kind of strength gain with the muscle gain, which leads me to question whether or not the "lean body mass gain" was actually muscle. Interpret this how you will, but I certainly won't be recommending HMB to my clients any time soon.
Background: In an attempt to determine the hormonal effects of supplementation, a supplement that looks a lot like Tribestan (containing:250mg tribulus terrestris, 100mg 7-isopropoxyisoflavone, 100mg avena sativa, and 50mg saw palmetto/cap), was given to 2 recreational bodybuilders, and various hormonal measures were taken. Despite taking 8 capsules a day, there were no hormonal changes or liver enzyme changes detected over the 14 days of testing. Comments: First of all, keep in mind that the pool of 2 subjects really hinders the validity of this study. Otherwise, everything in the supplement should have theoretically increased LH or testosterone levels. Perhaps the high dosage (twice that of the manufacturers recommendation!) caused some kind of negative feedback effect despite the antiestrogen use content of the supplement. Perhaps the supplement just doesn't do anything! Well it actually can, as shown in the next study.
Background: The same supplement formulation as the previous study was given to 3 football players and 3 recreational bodybuilders. The dosage schedule was different in that it was 1 capsule for every 10kg bodyweight of the subject per day, for 6-10 weeks. Comparing Pre to Post supplementation, body weight went from 100.7 kg to 101.4 kg, lean body mass (LBM) went from 75.9 kg to 78.0 kg, bodyfat percentage from 18.9% to 17.9%, and bench press strength from 144 kg to 149.2 kg. Comments: The differences in results from the previous study could be due to the different dosage schedule, or possibly the larger sample size. Maybe the studies complement each other, and the supplement can increase LBM and strength without altering hormone levels (yeah right!). As with the HMB studies, I'd say that the jury is still out on this supplement.
Background: 24 subjects were randomly assigned to consume placebo, glucose polymer, or carbohydrate-protein-fat containing drinks after exercise. The later 2 drinks were isocaloric at 220 Cal each, although specific contents weren't listed. After 20 hours of exercise, the isocaloric supplement groups showed significantly lower levels of muscle damage markers, compared to the placebo. 3 days after eccentric exercise, the carbohydrate-protein-fat group had significantly lower levels of these markers compared to the other 2 groups. Comments: Okay, if you didn't know that post exercise nutrition is important, you should probably be reading Good Housekeeping instead of AE. Well, if this information is so obvious, why am I presenting it, you ask? The reason is the novel concept presented by the authors; caloric content may be important during the first day of recovery, while nutrient content may be significant in the following days. I can't back this theory up because of the information showing the benefits of consuming carbs and protein after a workout, but it's an interesting theory nonetheless.
Background: 36 experienced weight trainers were randomly assigned to consume a whey protein blend (containing: 97% whey isolate, glycosidal saponins, creatine, arginine, and glucomannan), pure whey protein, or malodextrin placebo, for six weeks of intense weight training, in order to determine their effects on body composition and strength. The whey groups supplemented 1.2g/kg/day protein, and the protein blend group used 0.1g/kg/day creatine. The placebo group consumed 1.2g/kg/day malodextrin. The whey protein group gained 2.3 kg, while the whey protein blend group gained 4.0kg of LBM and increased their 1 repetition max (RM) bench press by 16kg. Comments: It's nice to know that whey protein supplementation can make such a distinct difference in just 6 weeks. I'd like to be able to explain why the pure whey subjects gained nearly 2 pounds in 6 weeks, but I can't. These results are clearly atypical and need to be recognized as such (otherwise a yearly muscle gain of 17lbs would result from just whey protein supplementation!). Keep in mind, however, that the whey blend group would be expected to gain more LBM simply due to the creatine use. A further study is needed to determine the extent of the effects of the other ingredients from whey protein and creatine. SUPPLEMENTS: Creatine Note: Despite an entire section of studies devoted to creatine supplementation, very few such studies presented actually showed that creatine did anything other than increase lean body mass (i.e. water weight). These relevant studies are the ones presented here.
Background: Despite the loading phase of 20g/day for 5 days, then maintenance of 5g/day creatine, no increases in lean body mass were seen over a five-week training period. Sets were measured for force output per rep, compared to a placebo group (sucrose taken in the same manner as creatine). Despite no LBM changes, strength changes were seen when comparing pre and post values. Total work output per set improved 47% and 35%, and work volume increased 38% and 26%, in creatine and placebo groups respectively. Isometric strength increased 21% in the creatine group only. Comments: I'd like to know why creatine didn't increase body weight at all, yet gave strength benefits. At least it did something; although another study showed that creatine did not have a significant effect on allowing people to train harder (Abstract #556).
Background: 32 males with at least 6 months of training experience were divided into four experimental groups. Group 1 was given Cell -Tech (creatine, dextrose, taurine, and lipoic acid), group 2 was given creatine and 8oz. grape juice (~28g cabs), group 3 was given creatine and water, and group 4 was given a placebo. Body mass changes at day seven were: +1.6kg, +0.45kg, +0.18kg, and -0.49kg, in groups 1-4 respectively. At day 28, group 1 had improved the most in bench press and leg press repetitions by 4.3 and 9.4 reps respectively. Comments: To fulfill my prick-researcher role, I have to say that the effects of creatine and dextrose have to be evaluated vs. the Cell-Tech formula, in order to make any serious conclusions from this study. I'd recommend dextrose use over any kind of fruit juice any day. If you can't handle the potential blood sugar crash, split your post workout carbs (1g/kg) between sucrose and glucose/dextrose.
Background: Using rats, four groups were analyzed: exercise and normal diet, exercise and creatine, normal diet, and creatine diet. Although exercise alone increased nutrient utilization, the creatine and exercise group had the highest absorption. Exercise consisted of distance running, but despite this, nitrogen retention was increased by both exercise and creatine use. Comments: The fact that rats were used with endurance exercise may turn you off of this study, but the results are encouraging nonetheless. Coupling the facts that endurance training is often much more catabolic than resistance training, and nitrogen absorption and retention were still higher in the endurance trained rats, there may me some significant application to bodybuilders. SUPPLEMENTS: Prohormones Note: See the Objective Commentary on supplements in an upcoming issue of AE. In it there will be a synopsis of the significant discussions from the ACSM conference, including why prohormones will be banned soon, as well as an explanation as to why a fight almost broke out over them.
Background: 50 men aged 35-65 was resistance trained and given: placebo, androstenedione (200mg/day), or androstenediol (200mg/day). Numerous strength and body composition measures were taken over a 12-week period. No significant differences were seen between any group, period. Comments: This was the last hope for prohormone lovers. If they could work in older men, then there may be some therapeutic application, which would help keep prohormones on the market. No help to older men means that the door is all but slammed on these supplements. I have to admit that I'm somewhat surprised that these supplements did nothing since DHEA seems to do something on older men. Otherwise I'm not a fan of prohormones, and would recommend against them for any younger athletes.
Background: 4 bodybuilders were given either placebo or a legal androgen mix (250mg 4-androstenediol, 10mg each of 4-androstenediol, 5-sndrostenedione, 5-androstenediol, 19-norandrostenedione, and 19-norandrostenediol/day). Post testing revealed a 2kg increase in LBM, and slight increases in strength, from the androgen mix. Comments: This study could be the death knell for andro supplements. If it is found that the supplement used, significantly increased LBM vs. placebo (and the article gets published), then the FDA will have the evidence it needs to ban these supplements. At this point, all it will take is one study (more on this in an upcoming issue of AE). ANABOLIC STEROIDS
Background: Rats were assigned to one of four groups: no oxandrolone with or without muscle loading, and 1.25mg/kg/day oxandrolone with and without muscle loading. Both loading treatments increased muscle weight and protein content to a similar extent. Also of interest was that loading, but not oxandrolone treatment, increased local IGF-1 levels. Comments: The rats were considered aged, which could be an explanation as to why the oxandrolone didn't do anything. The dosage seemed sufficient, but strength and diet needed to be measured to apply this directly to humans. Any volunteers?
Background: 2 bodybuilders who self-administered anabolic steroids for many years, underwent drug therapy in an attempt to restore their LH and testosterone levels (i.e. the HPGA). Subject 1: over 32 days he was given 2500IU HCG every 4 days, 50mg clomifen bid (2x/day) and 10mg tamoxifen qd (daily). This treatment restored LH levels to normal and testosterone levels to a high normal. Subject 2: for the first 32 days he received 2500 IU HCG every 4 days, 50mg clomifen bid, and 1mg arimedex qd. The next 60 days he was given, 5000IU HCG every 4 days (4 shots total) followed by 2500 IU HCG every 4 days, 50mg clomifen bid and 10mg tamoxifen qd. The final 32 days he received 5000 IU HCG qod (6 shots total) followed by 2500IU HCG qod, given simultaneously with 150 IU menotropins, 50mg clomifen bid and 10mg tamoxifen qd. After the final treatment, his LH and testosterone levels had returned to normal values. Comments: Clearly this study demonstrates the variability in peoples' responses to anabolic steroid use. The first subject responded quite well despite using juice for 10 years, while the second subject had only used nandrolone for 2 years and responded poorly to treatment. Of course this may seem like a good reason not to use nandrolone (its' progestrogenic metabolites are killers of natural test production, and very hard to control), but with only one person we can't make any assumptions. Overall this seems like landmark study for anabolic steroid users, which may give hope to those who have been using for extended periods of time. Not surprisingly, a bodybuilding guru; Chris Street was partially responsible for the study. Unfortunately, I wouldn't hold my breath for future studies like this. Growth Hormone
Background: Supplemental GH releasers may suck, but now there's an experimental drug with great potential. KP-102 is the drug that has been found to cause significant endogenous GH secretion. It's effectiveness (100mg/kg) vs. GH injections (1mg/kg), was evaluated under catabolic conditions in rats. Although not as effective as GH shots, KP-102 significantly attenuated muscle atrophy. Comments: If the KP-102 didn't outperform GH shots, then why is it such a big deal? The authors list 3 reasons: It can be administered via oral or nasal means, is will cost less than GH, and there is less potential for antibody production. Due to the fact that this is an experimental drug, I wouldn't expect to see it on the streets any time soon. Also, considering that it hasn't been tested in humans, I know that you probably wouldn't want to screw around with KP-102 anyway… oh wait, scratch that (I guess that I temporarily forgot who was reading this). Training
Background: 7 men and 7 women were assigned resistance-training programs, while another 7 men and 7 women were assigned to the same resistance training program plus stretching twice a week. The weight training + stretching group improved 1 rep max strength vs. the weight training group in: leg press, knee flexion, and knee extension by 32.1% vs. 9.0%, 37.3% vs. 10.8%, and 29.1% vs. 11%, respectively. Comments: Of course everyone is stretching to improve muscle mass and strength, but the suggestion bears repeating. All it took was 30 minutes, 2 times a week to get the improved strength benefits. You may not achieve the same benefits due to your training experience, but you should be taking advantage of stretching nonetheless (i.e. increased flexibility, increased sarcomere number, and potentially increased local IGF-1 levels).
Background: In order to determine the effect of warm up type on power output of a subsequent set, 3 types of warm up schemes were tried: 10 reps with 50% 1 rep max, 4 eccentric contractions with 120% 1 rep max, or 6 concentric contractions with 60% 1 rep max. Peak force, peak power, and peak velocity were all lower in the 50% 1 rep max group (1207 N, 564 W, and 0.703ms/ respectively) compared to the 120% 1 RM (1276 N, 603 W, and 0.730 m/s respectively), and 60% 1 RM groups (1288 N, 595 W, and 732 m/s respectively). Comments: Many bodybuilders use power training as part of their training regimen (often unintentionally!) as a way of varying their training style. This study indicates that they can optimize the effectiveness of their set by paying more attention to the type of warm up. I'm a little wary of using 120% 1RM for a warm up, due to the safety issue and the impracticality of it (good luck on trying 120% 1RM on your squats by yourself!), so I'd stick with the 6 reps at 60% 1RM. Final
Comments References* *(as presented from the web site) David Barr (Phlacidity@Hotmail.com) Copyright 2000 Jason Meuller and Anabolic Extreme. This material may not be copied, reproduced, or transmitted without the express written permission of the copyright owners. |
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