Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts

Monday, December 7, 2015

STRONGMAN NIRVANA!

B.Chavez,
©2015 Evil Genius Sports Performance

OK, the smart people (ME) have been polled and the vote is in .........YES, YOU DO NEED TO DEADLIFT.

How much of this vile thing must I do you may (should)  be asking yourself. Sadly the answer to that is not simple, straightforward or uniform. To begin to answer, I will state that I'm going to limit the majority of my discussion to the sport of competitive strongman for many reasons including the forum and the fact the Deadlift protocol for general strength training and powerlifting vary vastly from one another much less from competitive Strongman.

Powerlifting prowess is tested in a very uniform and systematic manner. Powerlifters are tested in the three competitive lifts ONLY (a major reason I'm suspicious of training methods that measure progress in "special" or non-contest lifts) this makes preparing much more simplistic and streamlined.  Strongman, on the other hand, is just the opposite, the events are in fact and by design derivatives of uniform lifts. A strongman events will have "a press", "a squat", "a deadlift" and so on. This obvious but somehow overlooked point should be proof enough that a strongman competitor needs far greater with and berth "pulling prowess" than any other variety of strength athlete.

ASIDE from the Variety within the individual events themselves (axles, logs, odd objects etc) take the moment to look at the knee-hip angles involved in most strongman events and you will see much more deadlift-like mechanics than you might initially believe.

  • Log & axel cleans begin with a ground-based pull.
  • The low position of a stone lift is surely deadlift-like
  • The Tire flip is a "pulling based" movement!
  • The "pick" and setup in the farmers-walk is more like a deadlift that not.
  • Even a loading medley has deadlift like ground-based lifting.
  • A yoke walk outwardly resembles the squat, but the shallow knee-hip angle and extreme torso stabilization rings of DEADLIFT strength!

All the above points SHOULD lead one to believe the deadlift is not just needed but fundamental integral to a well-designed strongman training regimen. As to how much daily, weekly, monthly pulling a prospective athlete needs to do........................that is a very (necessarily) individual question! That is not to say the answer is whatever you want it to be.........................IT MEANS YOU NEED TO THINK! Like any SCIENCE based subject, there is a rough formula that when "filled-in" you get a very solid starting point towards a refined applicable answer.

Things you may need to consider before developing you Strongman Deadlift Protocol:

  • Are you presently a good Puller? (you may not need to spend additional resources on something you are already "good" at)
  • Age (age can vastly affect recovery rates)
  • Experience as a strength athlete (Do you have well-developed motor pathways?)
  • Limb length/body type (would excessive pulling be damaging to you "structure"?)
  • Nutritional status (again a recovery issue)
  • Pharmacological status (drugs=Recovery)
  • General health (yet another recovery based consideration)
  • Any other relevant (to you) factor.

With a rough understanding of the above points (and others), you should be able to begin to see an outline for your protocol emerge from the data. If you are young, healthy and have a "safe" pulling body -type it would not be unreasonable to be doing a deadlift derivative almost every single training session! On the other hand, if you are older, "clean" or have a very unfriendly pulling body-type you may only be able to effectively deadlift once per week. Consider the HONEST data and follow it where it leads and you will likely find the path ends at or near STRONGMAN NIRVANA!

B.Chavez is available for programing and nutritional consultations Email: EvilGSP@gmail.com
Or Find Us On The Web At:
https://twitter.com/TeamEvilGSP

Tuesday, July 8, 2014

Waxy Maize



Waxy Maize, a genetically drifted (mutated) variety of normal dent corn was first identified in China in 1909. The endosperm of waxy maize was found to contain only amylopectin and no amylose in opposition to normal dent maize varieties that contain both. The starch Amylopectin is heavily used in food products, in the textile, adhesive, corrugating and paper industry.

Commercially prepared Waxy Maize products are nothing more than corn starch from a distinct variety of maize that only bears amylopectin as its storage carbohydrate.

Amylopectin is a highly branched polymer of glucose found in plants. It is one of the two components of “normal” starch, the other being amylose. Amylopectin is soluble and highly stable in water. Starch is made of about 70% amylopectin by weight. Amylopectin is highly branched, being formed of 2,000 to 200,000 glucose units. Its counterpart in animals is glycogen which has the same composition and structure, but with more extensive branching that occurs every 8 to 12 glucose units.

With a relatively rapid transport and early digestion AP (amylopectin) becomes available as plasma blood sugar more quickly than most other “starch” sources. Despite its rapid onset and large molecular structure AP consistently shows a moderate to high glycemic index rating on most charts.

History of Waxy Maize
The first mentions of Waxy Maize were found in the archives of the U.S. Department of Agriculture. In 1908, the Rev. J. M. W. Farnham, a Presbyterian missionary in Shanghai, sent a sample of seeds to the U.S. Office of Foreign Seed and Plant Introduction. A note with the seeds called it: “A peculiar kind of corn. These seeds were planted on May 9, 1908, near Washington, D.C., by a botanist named G.N. Collins. He was able to grow 53 plants to maturity and made a thorough characterization of these plants, including photographs, which were published in a USDA bulletin issued in December 1909.

In 1922, another researcher, P. Weatherwax of Indiana University in Bloomington, reported that the starch in waxy maize was entirely of a “rare” form called “erythrodextrin”, known today as amylopectin. He found that this rare starch stained red with iodine, in contrast to normal starch which stained blue. Bates, French et al. and Sprague, Brimhall, et al. confirmed that endosperm starch of waxy maize consists nearly exclusively of amylopectin.

Biology
Experiments have shown that ten to twenty plants are required for adequate representation of genetic diversity in an open-pollinated maize variety. Since the number of ears saved for seed by ancient Asian maize cultivators with only small plots of land at their disposal was often smaller than this and, indeed, since new maize populations are sometimes established by growing the progeny of a single ear, it follows that there must often have been a high potential for genetic drift (changes in gene frequencies resulting from the creation of small breeding populations).

Genetics
A single recessive gene (wx), located on the short arm of chromosome 9, codes for the waxy endosperm of the kernel (Wx codes for endosperm with normal starch). This was first shown by Collins and Kempton.

Characterization with iodine
Amylose and amylopectin have different iodine binding-properties, with maize amylose and amylopectin giving iodine affinity (IA) values of about 19 to 20 and 1%, respectively, depending upon the source. The amount of apparent amylose can be determined either by measuring the absorbency of the starch-iodine complex (blue-value) and relating this value to that of pure amylose and amylopectin standards or by measuring the amount of iodine (mg) bound per 100 mg of starch in a potentiometric titration and relating the value to the amount bound by an amylose standard. Values used on the iodine binding, however, are only estimates of amylose content because of differences in the binding abilities (and structure) of amylose and amylopectin among starch types.

Biochemistry
Normal dent maize has two different pathways for starch formation: one leading to branched chain (amylopectin) and the other to straight-chain polysaccharides (amylose). The amylopectin consists of chain of α-D-(1-4) and α-D-(1-6)-glucosidic linkages that form a branched molecule. Amylose is primarily linear with α-D-(1-4)-linked glucose residues.

Agronomic features
Growing maize with pure amylopectin starch is not easy. The waxy gene being recessive, the waxy maize has to be isolated from any nearby normal maize field by at least 200 meters.

Amylopectin: industrial uses
Starch is the reserve carbohydrate in the plant kingdom. Although starch occurs throughout the plant world, there are only a few plants used to produce it commercially, and maize is the major source of starch produced world-wide. At the second range comes potato, then wheat and to a lesser extent rice. Maize starch was first produced in the U.S. in 1844 at the plant owned by William Colgate.

The amylopectin yield of the kernel ranges from 58.5 to 69% (of dry solid mass). Wet-milling waxy maize results in starch yields that are only 90% of those of dent maize. The wx starch is relatively easy to gelatinize and produces a clear viscous paste with a sticky or tacky surface, rather than one with sharp edges. This paste resembles pastes of root or tuber starches, such as potato or tapioca. Most starches in their native or unmodified form have limited use in various industries. Therefore, most starches including waxy maize starch are modified either to improve or repress their inherent properties as may be required for special use applications. Many types of modified waxy starches have a multitude of applications in the paper, textile, corrugating, and adhesive industries in addition to an enormous array of application in the food industry.

Food products
Modified waxy maize starches serve essential functions in foods, including the improvement of uniformity, stability, and texture in various food products. The clarity and stability of amylopectin starch make it especially suitable for thickening fruit pies. It improves smoothness and creaminess of canned food and dairy products as well as freeze-thaw stability of frozen foods. It gives a more desirable texture and appearance to dry foods and mixes. Waxy maize starch is also the preferred starting material for the production of maltodextrins because of improved water solubility after drying and greater solution stability and clarity. As of recent, the dietary supplement industry has seen an increase in the usage of Swedish Waxy Maize Starch. WM starch does have a moderate to slow Glycemic index; however, it is its unique osmolity that allows it to pass through the digestive system relatively quickly.

Livestock, dairy and poultry feeding
The feeding of waxy maize began in the 1940s. Beginning with a research report in 1944, waxy maize seemed to have the potential to increase feed conversion efficiencies. Manyother feeding trials involving swine, beef and dairy cattle, lambs and poultry were designed to compare the feeding value of waxy to normal dent grain. Generally, the trials indicated an advantage for feeding waxy grain. Seldom have the investigations shown any negative or adverse effects from feeding waxy grains. Increases of both milk production and butterfat content are not uncommon when waxy maize is fed to lactating dairy cattle. Increases of more than 20% in average daily weight gains in fattening lambs were observed when waxy grain was compared with normal dent. In addition, a 14% increase in feed efficiency was noted in favor of waxy grain. Likewise an increase in feed efficiency approaching 10% was obtained in trials where waxy grain was compared with the dent counterparts when fed to finishing beef cattle.

Conclusion
Waxy Maize is a great source of Amylopectin! What value a high molecular weight high GI starch is to body composition is a lot less certain! Sucrose and Dextrose have a dollar cost in the range of ten percent of commercial WM products and offer equal (or similar) Kcal/g and GI profiles. Amylopectin (WM) could have applications under extremely controlled conditions like pre-contest carb-up. Off season carb sources are vast and relatively low in cost making WM a hard sell in my view.


B.”EvilGenius”Chavez                                                                                                                                          EvilGenius Sports Performance
www.EvilGSP.com

Tuesday, May 27, 2014

Glucophobia

“The irrational fear of sugar”

Glucose / C6H12O6 
a monosaccharide (or simple sugar), is an important carbohydrate in mammalian biology. The living cell uses it as a source of energy and metabolic intermediate. Glucose is one of the main products of photosynthesis and starts cellular respiration in both prokaryotes and eukaryotes. The name comes from the Greek word glykys (γλυκύς), which means "sweet", plus the suffix "-ose" which denotes a carbohydrate.

Insulin
(from Latin insula, "island", as it is produced in the Islets of Langerhans in the pancreas) is an anabolic polypeptide hormone that regulates blood plasma glucose levels and the availability and entry of macro nutrients to the cellular mitochondria. Insulin is composed of 51 amino acid residues and has a molecular weight of 5808. Insulin's structure varies slightly between animal species. Apart from being the primary agent in carbohydrate homeostasis, it has effects on amino acid & fat metabolism as well as changes the liver's activity in storing or releasing glucose and in processing blood lipids. Insulin exerts a strong effect on other tissues such as fat and muscle. The amount of insulin in circulation has extremely widespread effects throughout the body.

The actions of insulin on cells include

translocation of Glut-4 transporter to the plasma membrane and influx of glucose, glycogen synthesis, glycolysis  and fatty acid synthesis
Control of cellular intake of substrates, most prominently glucose in muscle and adipose tissue.
Increase of DNA replication and protein synthesis via control of amino acid uptake.
Modification of the activity of numerous enzymes (allosteric effect).
Increased glycogen synthesis – insulin facilitates the entry of glucose to the liver (and muscle) cells; lowered levels of insulin cause liver cells to convert glycogen to glucose and excrete it into the blood.
Increased fatty acid synthesis – insulin facilitates the entry of blood lipids to adipose tissue which can then be converted to triglycerides; lack of insulin causes the reverse.
Decreased proteinolysis – forces reduction of protein degradation; lack of insulin increases protein degradation.
Decreased lipolysis – forces reduction in conversion of fat cell lipid stores into plasma fatty acids; lack of insulin causes the reverse.
Decreased gluconeogenesis – decreases production of glucose from various substrates in liver; lack of insulin causes glucose production from assorted substrates in the liver and elsewhere.
Increased amino acid uptake – facilitates the absorption of circulating amino acids; lack of insulin inhibits absorption.
Increased potassium uptake – forces cells to absorb serum potassium; lack of insulin inhibits absorption.
Arterial muscle tone – forces arterial wall muscle to relax, increasing blood flow, especially in micro arteries; lack of insulin reduces flow by allowing these muscles to contract.

The above excerpts are from various papers I’ve written and works by other authors I’ve reference in the past. I bring forth these items in response to the ever loudening clamor on the internet message boards in regard to what I can only term as ”glucaphobia”…….the irrational fear of sugar!

I’ve not written much on the subject of carbohydrate consumption and bodybuilding only because I felt it was a bit of a no brainer and to some degree an unworthy subject for an “EvilGenius”!

However for my own entertainment here is all you need to know to understand why you NEED sugar to achieve muscle building success!

Factual Statements
Athletes both professional and recreational are known to be taking exogenous insulin for its obvious and clinically documented ANABOLIC properties!

Sugars potentiate a potent insulin response

In child like simplicity!

INSULIN IS ANABOLIC
SUGAR STIMULATES INSULIN
THEREFORE
SUGAR IS ANABOLIC

In truth there is a bit more to the subject than just that, but not a whole lot more!

B.”EvilGenius”Chavez                                                                                                                                              EvilGenius Sports Performance
www.EvilGSP.com


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Monday, April 28, 2014

DHT

Dihydrotestosterone (DHT) is an androgen, synthesized primarily in the prostate gland, testes, hair follicles, and adrenal glands by the enzyme 5α-reductase by means of reducing the 4,5 double-bond of the hormone testosterone.

Effects On Sexual Development
In men, approximately 5% of testosterone undergoes 5α-reduction to form the more potent androgen, dihydrotestosterone. DHT has three times greater affinity for androgen receptors than testosterone and has 15-30 times greater affinity than adrenal androgens. During embryogenesis DHT has an essential role in the formation of the male external genitalia, and in the adult DHT acts as the primary androgen in the prostate and hair follicles.
An example illustrating the significance of DHT for the development of secondary sex characteristics is the congenital 5-α-reductase (5-AR) deficiency which can result in pseudohermaphroditism. This condition results in underdeveloped male genitalia and prostate. These individuals are often raised as girls due to their lack of conspicuous male genitalia. In the onset of puberty, although their DHT levels remain very low, their testosterone levels elevate normally. Their musculature develops like that of other adults. After puberty, men with this condition have a large deficiency of pubic and body hair, and no incidence of male pattern baldness.
Unlike other androgens such as testosterone, DHT cannot be converted by the enzyme aromatase to estradiol. Therefore, it is frequently used in research settings to distinguish between the effects of testosterone caused by binding to the androgen receptor and those caused by testosterone's conversion to estradiol and subsequent binding to estrogen receptors.

Pathology
DHT is the primary contributing factor in male pattern baldness. However, female hair loss is more complex, and DHT is only one of several possible causes. Women with increased levels of DHT may develop certain androgynous male secondary sex characteristics, including a deepened voice and facial hair. DHT plays a role in the development and exacerbation of benign prostatic hyperplasia, as well as prostate cancer, by enlarging the prostate gland. Prostate growth and differentiation are highly dependent on sex steroid hormones, particularly DHT.
Relevance To Athletics
DHT holds extreme relevance to athletics for many reason, it is measurably more “anabolic” on a mg to mg basis and numerous AAS compounds used by athletes today are actually tailored from the DHT parent and not testosterone proper.
DHT management is a major concern to “doping” athlete due to the potential negative effects on health from unregulated DHT levels. 5-A reductace inhibitors and other pharmacological means have been used for this purpose in both clinical medicine and sports polypharmacy.


B."EvilGenius"Chavez
Www.EvilGSP.com 
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Thursday, June 21, 2012

Proper Programming and Scheduling

By B.Chavez, EvilGenius Sports Performance

How do I manage my training to arrive at my very best on but not before the date of my next event. How do I train at a high level while avoiding over-training? These questions needlessly paralyze a lot of coaches and athletes.

Programing, Periodization and many others are just fancy words for ORGANIZATION! This article will show that with a little planning and the right training techniques, you can map out your weight training outline for the entire year in just a few hours.

Map It OutOn a calendar (either paper or digital) fill in the basic structure of your year. This will need to include your work and or school schedule, any travel or vacation plans ,etc. Major competitive events you will attend, as well as the any events you MIGHT attend need to be filled in next. Quickly a very solid and obvious structure will begin to emerge that should be very easy to expand on.

The sport you are training for as well as your personal/professional philosophy will determine the details of the finer structure of your year plan.

Here are just a few tips for helping to develop workable multi-year programing no matter what sport you are training for.
  • Think at least 1 year in advance
  • Use past records/journals to help guide your current decisions.
  • Build your plan from the Macro to Micro
  • Always include non-competition info and concerns to preemptivly avoid conflicts.
  • Don’t go overboard with the detail (there is always time to fill in more later)
  • Include friend, family and coworkers in your plans to help prevent unforeseen conflicts.
  • Be flexible if you begin to see flaws in your initial plan.


Monday, April 30, 2012

Thyroid Hormones

The thyroid hormones, thyroxine (T4) and triiodothyronine (T3), are tyrosine-based hormones produced by the thyroid gland. The major form of thyroid hormone in the blood is thyroxine (T4). The ratio of T4 to T3 released in the blood is roughly 20 to 1. Thyroxine is converted to the active T3 (three to four times more potent than T4) within cells by the deiodinases enzyme (5'-iodinase). These are further processed by decarboxylation and deiodination to produce iodothyronamine (T1a) and thyronamine (T0a).
 
Synthetic thyroxine was first successfully produced by Charles Robert Harington and George Barger in 1926.
 
Circulation
Most of the thyroid hormone circulating in the blood is bound to transport proteins. Only a very small fraction of the circulating hormone is free (unbound) and biologically active, hence measuring concentrations of free thyroid hormones is of great diagnostic value. When thyroid hormone is bound, it is not active, so the amount of free T3/T4 is what is important. For this reason, measuring total thyroxine in the blood can be misleading.T3 and T4 cross the cell membrane, and function via a well-studied set of nuclear receptors in the cell nucleus.T1a and T0a are positively charged and do not cross the membrane; they are believed to function via the trace amine-associated receptor TAAR1 (TAR1, TA1), a G-protein-coupled receptor located in the cell membrane.
 
Function
The thyronines act on the body to increase the basal metabolic rate, affect protein synthesis and increase the body's sensitivity to catecholamines (such as adrenaline) by permissiveness. The thyroid hormones are essential to proper development and differentiation of all cells of the human body. These hormones also regulate protein, fat, and carbohydrate metabolism, affecting how human cells use energetic compounds. Numerous physiological and pathological stimuli influence thyroid hormone synthesis.
 
Related diseases
Both excess and deficiency of thyroxine can cause disorders.

  • Thyrotoxicosis or hyperthyroidism (more specifically Graves Disease) is the clinical syndrome caused by an excess of circulating free thyroxine, free triiodothyronine, or both. It is a common disorder that affects approximately 2% of women and 0.2% of men.
  • Hypothyroidism (an example is Hashimoto's thyroiditis) is the case where there is a deficiency of thyroxine, triiodiothyronine, or both.
  • Clinical depression can sometimes be caused by hypothyroidism. Some researchhas shown that T3 is found in the junctions of synapses, and regulates the amounts and activity of serotonin, norepinephrine, and Gamma-aminobutyric acid (GABA) in the brain.
 
Medical use of thyroid hormones
Both T3 and T4 are used to treat thyroid hormone deficiency (hypothyroidism). They are both can be given oraly and ar absorbed well by the gut. Levothyroxine, the most commonly used synthetic thyroxine form, is a stereoisomer of physiological thyroxine, which is metabolized more slowly and hence usually only requires once-daily administration. Natural desiccated thyroid hormones, also under the commercial name Armour Thyroid, is derived from pig thyroid glands, it is a "natural" hypothyroid treatment containing 20% T3 and traces of T2, T1 and calcitonin.
 
Production of the thyroid hormones
Thyroxine (3,5,3',5'-tetra iodothyronine) is produced by follicular cells of the thyroid gland. It is produced as the precursor thyroglobulin (this is not the same as TBG), which is cleaved by enzymes to produce active T4.Thyroxine is produced by attaching iodine atoms to the ring structures of tyrosine molecules. Thyroxine (T4) contains four iodine atoms. Triiodothyronine (T3) is identical to T4, but it has one less iodine atom per molecule.
 
Iodide is actively absorbed from the bloodstream by a process called 'iodine trapping'and concentrated in the thyroid follicles. (If there is a deficiency of dietary iodine, the thyroid enlarges in an attempt to trap more iodine, resulting in goitre.) Via a reaction with the enzyme thyroperoxidase, iodine is covalently bound to tyrosine residues in the thyroglobulin molecules, forming monoiodotyrosine (MIT) and diiodotyrosine (DIT). Linking two moieties of DIT produces thyroxine. Combining one particle of MIT and one particle of DIT produces triiodothyronine.Proteases digest iodinated thyroglobulin, releasing the hormones T4 and T3, the biologically active agents central to metabolic regulation. Thyroxine is supposedly a prohormone and a reservoir for the most active and main thyroid hormone T3. T4 is converted as required in the tissues by deiodinases. Deficiency of deiodinase can mimic an iodine deficiency. T3 is more active than T4 and is the final form of the hormone, though it is present in less quantity than T4.

B.”EvilGenius”Chavez                                                                                                                                              EvilGenius Sports Performance www.EvilGSP.com

Monday, April 2, 2012

Whey Protein

Whey Protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production. Some preclinical studies in rodents have suggested that whey protein may possess anti-inflammatory or anti-cancer properties; however, human data is lacking. The effects of whey protein on human health are of great interest and are currently being investigated as a way of reducing disease risk, as well as a possible supplementary treatment for several diseases.
Whey protein is commonly marketed and ingested as a dietary supplement, and various health claims have been attributed to it in the alternative medicine community. Although whey proteins are responsible for some milk allergies, the major allergens in milk are the caseins.
ProductionWhey is left over when milk coagulates and contains everything that is soluble from milk.  Processing can be by simple drying, or the protein content can be increased by removing lipids and other non-protein materials. For example, spray drying after membrane filtration separates the proteins from whey.
CompositionWhey protein is the collection of globular proteins isolated from whey, a by-product of cheese manufactured from cow's milk. Cow's milk is 20% whey protein and 80% casein protein, whereas human milk is 60% whey and 40% casein. Whey protein is typically a mixture of beta-lactoglobulin (~65%), alpha-lactalbumin (~25%), and serum albumin (~8%), which are soluble in their native forms, independent of pH. The protein fraction in whey (approximately 10% of the total dry solids within whey) comprises four major protein fractions and six minor protein fractions. The major protein fractions in whey are beta-lactoglobulin, alpha-lactalbumin, bovine serum albumin and immunoglobulins.
Major Market FormsWhey protein typically comes in three major forms: 

  • Concentrates contain a low level of fat and cholesterol but, in general, have higher levels of bioactive compounds, and carbohydrates in the form of lactose — they are 29%–89% protein by weight.
  • Isolates are processed to remove the fat, and lactose, but are usually lower in bioactivated compounds as well — they are 90%+ protein by weight. Both of these types are mild to slightly milky in taste.
  • Hydrolysates are predigested, partially hydrolyzed whey proteins that, as a consequence, are more easily absorbed, but their cost is generally higher.Highly-hydrolysed whey may be less allergenic than other forms of whey. They are very bitter in taste.
Health EffectsThe use of whey protein as a source of amino acids and its effect on reducing the risks of diseases such as heart disease and cancer is the focus of ongoing research. Whey is an abundant source of branched-chain amino acids (BCAAs) which are used to fuel working muscles and stimulate protein synthesis. In particular, leucine plays a key role in initiating the transcription pathway that fires up protein synthesis. When leucine is ingested in high amounts, such as with whey protein supplementation, there is greater stimulation of protein synthesis, which may speed recovery and adaptation to stress (exercise).
Whey protein contains the amino acid cysteine which can be used to make glutathione. However, this amino acid is not essential for the synthesis of glutathione and some studies have suggested that the amount of cysteine in the diet may have little effect on glutathione synthesis. However, another study suggested that large amounts of whey protein can increase cellular glutathione levels. Glutathione is an antioxidant that defends the body against free radical damage and some toxins, and studies in animals have suggested that milk proteins might reduce the risk of cancer.
Concluding Remarks
Commercial whey protein products are extremely refined (generally not a good thing) and expensive foods! Though a growing body of legitimate clinical research is show measurable HEALTH benefits little if any research shows sports specific benefits in athletes already consuming 1.5g/kg or more of dietary protein.

As a strength athlete I would focus more on whole food sources of protein and save whey for the children and geriatric patients who could gain some immunological benefit.

B.”EvilGenius”Chavez
www.EvilGSP.com

Saturday, March 24, 2012

A Bridge To Nowhere

Next to “tapering” I think “bridging”, at least the term in the fashion most mean, is the dumbest thing an athlete could do. (Wow that felt good to say out loud!) As with most of my recent pennings this particular rant began with a good friend of mine. This story begins with this particular friend mentioning he was “off” at the moment. “Just a few hundred mg of xxxx/week” he told me! Of course I asked for clarification because “off” and a “few hundred mg” didn’t sound compatible to me. After the requisite round of dumb looks and eye rolls he said “You know, like a bridge, until I go ON”.  


On Off, On..On & Off..Off where the hell did this vernacular come from? I hate to berate a friend but, let’s be painfully clear - if you are taking a drug in any quantity then by definition you are NOT off. That sounds fairly clear and sensible doesn’t it? Taking equals “ON” and not taking equals “OFF”, there isn’t much more to say on the subject!


That’s just a play on the words you say! The reality is People seem to believe that if they are not taking their “therapeutic dose” (the dosage that gives them the desired effect) then they are “off”.  I have no idea where this thinking came from, but it’s very silly! Think about it for a minute, if you went to your family doctor and he said you have XYZ and you need 200mg of LMNOP for a week would you take 100mg for two weeks and expect the same result? Why then if it takes 1000mg of AAS to make you perform at the level you desire would you ever take less than 1000mg? AAS and almost all other drugs work on a body weight basis, taking less must mean your trying to lower your bodyweight! In very simple terms why take drugs if you know the dose you are taking isn’t sufficient to give you results?


Think I’m just picking apart the language? Think I’m just being mean because I personally don’t like the idea of bridging? Ever hear of Medical HRT? Well you should because it’s what each and every one of you who employ a bridge is doing to yourselves! HRT…..hormone REPLACMENT therapy is used in clinical medicine to replace and or normalize ambient hormone levels in patients with malfunctioning endocrine systems.


Please take a moment to re-read the last sentence. The goal of using AAS is to improve sports performance, not to normalize your ambient hormone levels! When bridging, you are REPLACING your natural production with a low dose synthetic! How could that possibly be of benefit to your athletic goals? You are simply making yourself more dependent on the exdrogenous drug and therefore not allowing your body to even try and resume any semblance of normalcy!


The concept isn’t the issue I’m arguing against, it’s the means. I believe the idea of “bridging” from one cycle of AAS to the next is indispensible in the pursuit of athletic performance and development (and retention) of muscular gains. If you believe for whatever reason your AAS therapy has run its course, then more AAS couldn’t possibly be the answer you are looking for.


How then might one “bridge” without implementing more AAS you ask? 21st century athletes have more sports performance compounds available to them than ever before. The key is to look to schemes and strategies that do not involve the AAS pathway. A myriad of non androgenic enhancement avenues exist to the savvy athlete, HGH, IGF-1LR3, clenbuterol……..ect.


I must refrain from elaborating more on the specifics of “how to” because it is after all information I get paid for. Just remember when you want or need to be “off” take the idea to heart and stop taking AAS! Think about your arsenal of ancillary drugs and schemes. The keys to “bridging” success is implementing a scheme that allows you to keep your bodyweight and strength “up” as much as possible while giving your physiology time to recover from the previous scheme.


B."EvilGenius"Chavezwww.EvilGSP.com

Sunday, March 11, 2012

Time For A Re-Set

This is a reprint of a piece I wrote a few years back, it remains to be what i think is my best offering to date!




Time For A Re-Set
The true foundation of any training session (workout) is established with the “set.” The training session is nothing but a construct of multiple sets, yet seldom does one deconstruct the workout in to its individual components (sets) when reviewing its effectiveness. So often I’ve read or witnessed a person regaling the wonders of a given workout or training session. “Wednesday’s workout was awesome or “I was so strong on Friday” are the kinds of things I hear daily. When is the last time you heard (if ever) some one say…………That set was perfect I got just what I needed out of it?
My guess is not very often if ever! Why is that…………… because to get just what you need you must have a “preconception “of what that is! That’s correct you actually need to think about the goal of the set before doing it! Thinking in this manner unlocks opportunities and conceptual tools most of you never considered could exist!
1. The Set is The Foundation Of The Training Session and Includes:

  1. Set Focus or Purpose
  2. Set Vehicle
  3. Set Volume/Intensity
  4. Set Duration
  5. Set Form and Style and Pace

Set Focus
The set focus is the PURPOSE or intension of the SPESIFIC set being (about to be) performed. A lifter embarking on a well conceived workout should have a “preconception” of what each and every set should be and do! The idea of mindless haphazard work achieving world class results is laughable! The determination of the set focus can preordain some of the parameters for the fallowing variables. A set with the focus of a maximum single effort by definition will have only one repetition and take a minimum of time. Some sets however are far more liquid and “designable”. You could set forth with a focus of doing 60 seconds of work by performing as many reps as you can with a given weight then doing partial reps and forced movements for a total of 60 seconds. The number of foci you could develop if you are clever is unlimited and largely unexplored!
Set Vehicle

The set vehicle is simply the chosen exercise to be performed (chosen because it will achieve the set focus). Whether it is a bench press, squat or low cable row, these exercises are simply vehicles used in a set to “arrive” at the destination (the Set focus!). Barbell machines, cable or bodyweight, isn’t the issue…………….choosing the vehicle that will most efficiently deliver you to your destination (set focus) is the issue!
Set Volume / Intensity
There are two major factors or variables in training that produce significant responses from the body when used in the appropriate combinations. One is volume, which is utilized by body builders who desire to accumulate muscular size. The other is intensity, which is emphasized primarily by power lifters and strength athletes. Volume is the total weight lifted (sets x reps) in your workout. For example, if you bench pressed 200 pounds for 5 sets of 8 repetitions each, your total volume would be: 200 lbs. x 8 reps x 5 sets = 8,000 lbs. The accurate definition of intensity is the average weight lifted during a training session. Intensity would be measured by dividing the volume by the total number of repetitions performed.
For example:
Set 1 250 lbs. x 10 reps
= 2,500
Set 2 300 lbs. x 6 reps
= 1,800
Set3 3501bs.x 4reps= 1,400
Total Volume =5,700 lbs.
Total Intensity =5,700 lbs. / 20 reps
= 285 lbs (average intensity)

Set Duration
Set Duration is just that, the amount of time you intend a set to “last”. Set duration is often a factor that is over looked in program design. Many sets have a predefined duration based on some other “set aspect” such as set volume or set intensity. For instance a set of 10 reps with a one second up and one second contraction and a one second down cadence would by definition have a duration of 30 seconds. You could however set forth with a duration based goal such as how many reps can I do in 30 seconds or can I hold this weight in the contracted position for 60 seconds.

Set Style and Pace
The debate over strict technique verses heavy weight has raged for nearly 100 years now! The debate is complicated because the debater often forgets to focus on the desired goal.
In weight training it is paramount to keep our goals in proper perspective. Too often an athlete gets “caught up” in the minute details of training and loses sight of what they are really trying to achieve.

If an athlete uses strict form, he can target and apply training to a specific muscle group and reduce the risk of injury. However, he is forced to significantly compromise the amount of weight he can use. In doing this, the intensity of the training session may decrease below a threshold level. On the other hand, if an athlete uses an excessive amount of weight, he is forced to compromise his style. His body tends to recruit other muscle groups to assist in performing the task. The workload or stimulation is no longer specifically targeting the intended muscle group. This compromise of form also increases his risk of injury. Neither of these techniques would describe the optimal set.
Before clarifying the proper relationship between the two, let’s first understand the difference between strict form and style.
  • Style: Simply means performing the exercise using correct biomechanics. In other words, style would consist of positioning hands, wrist, feet, etc. and also the path and range of motion that the bar or machine goes through. All these are designed to focus the stress or stimulation to the target muscles (achieve the set focus).
  • Form (strict/loose): Refers to the quality in execution of the exercise. This sounds a bit vague and ambiguous, so let’s use an example of the barbell curl to illustrate this point.
    • Proper style would entail foot positioning at approximately shoulder width, knees slightly bent, upper torso perpendicular to the ground and an underhand slightly wider than shoulder width grip on the bar. The bar is curled toward the shoulders, while not allowing the elbows to travel forward. A very strict form of execution would entail no bouncing off the thighs and absolutely no swaying of the upper torso as the bar is being curled upwards. A loose form would entail a slight bounce off the top of the thighs and a slight backward lean as the weight is coming up. This would allow more weight than the strict form.
    • Loose form would entail a strong bounce from the thighs creating momentum, an exaggerated backward lean and possibly a bounce with the knees to allow the weight to come up. Even though more weight can be used, this is poor form actually compromising the proper style of the exercise and the target muscles aren’t necessarily receiving the extra stress. At this point, the risk of injury has significantly incased. Since our interest is muscular development and not creating “picture perfect” repetitions, the critical factor is applying maximum imitation to the target muscles.
      • In training for maximum muscle growth, you never want to be at the sloppy end of the spectrum nor do you want to remain at the strict end either. For maximum effectiveness, you should begin your set with a strict form. When the repetitions become impossible to perform, loosen up your form slightly to continue the set (never go into truly loose form). You can see that this is a dynamic process which allows you to begin on one end of the spectrum when the set is initiated, but you don’t have to remain there.
  • Pace: Refers to the cadence or timing of the individual reps in a set. For instance “touch and go” reps would have a much different PACE than “paused” reps in a set of bench presses! Accentuated negatives or super slow positives would also radically alter or determine the PACE of a set!
    • Different techniques to consider for varying Pace would be (but not limited to)
      • Paused reps
      • No lock our reps
      • ½ reps (top or bottom)
      • Rest-pause style training

  • High velocity reps (speed training)
  • Super –slow training
  • Negative only training
  • The addition of a set extension technique  (*see explanation*)

*Set Extension Techniques*
When you are performing a set and have reached relative voluntary muscular failure (the point at which you no longer are able to perform any more repetitions), you can begin to use set extension techniques in order to achieve a higher level of stimulation to the target muscle or group (achieve the set focus). These techniques generally require the assistance of a good LIKE MINDED training partner.
  1. Forced Reps - Have your partner give you just enough help to get two or three more repetitions.
  2. Cheating Reps “Loosen up” your form and cheat two or three more repetitions out of each set.
  3. Descending Set - Once you achieve the momentary exhaustion in a set, quickly (without any rest) select a lighter weight and perform a few more reps.
  4. Partial Reps - Perform several partial or quarter reps with the weight
  5. Negative Reps - Once a set has been completed, perform two or three negative-only repetitions.
  6. Compound Set - Upon completion of a set, immediately begin performing another set using a different exercise that works the
    same muscle.

*Very advanced lifters can (and do) implement multiple techniques in one set!

B.”EvilGenius”Chavez                                                                                                                                              EvilGenius Sports Performance
www.EvilGSP.com