Monday, December 25, 2017

WHEN FULL RANGE OF MOTION FAILS by Jerry Brainum

From the first time we grasp a barbell of a dumbbell, we are told to adhere to certain specific rules for proper exercise style. One such rule is to use strict exercise form, no cheating and full ROM (range of motion).


Cheating would be defined as using muscles other than prime movers of the specific muscles that you are targeting to lift the weight. An example of this is heaving the weight up when doing barbell curls. When you do this, much of the stress on the targeted muscle, namely the biceps, is shifted to other muscles, such as the lower back muscles and traps. Not only does this reduce stress on the biceps, but it can also result in a lower back injury. But as the cliché' says, not everything is written in stone, or in this case, iron. Doing a few cheat reps after a strict set of curls seem to place additional stress on the biceps that can foster muscle gains.


Another frequently mentioned must do dogma is to use a complete range of motion (ROM) when doing any and all exercises. The idea behind this is twofold: using a complete ROM involves more muscle fibers, and using a full ROM also produces greater degrees of muscle flexibility, indeed, the notion of being muscle bound is often thought to be related to having an abundance of muscle, as in a champion bodybuilder. In fact, while some states of being muscle bound may refer to shortened muscles that cannot reach their full ROM, most of it is sheer muscle size impacting the total flexion at the joint. Getting 'muscle-bound' is really a myth.


 In fact, many argue that pushing full ROM may not be kosher. Back in the early sixties, the famous York PA. Barbell Company began selling what they called an "Iso-metric power rack." This consisted of two upright columns with holes punched throughout. The idea behind the power rack was to set a barbell on the rack at the precise point of an exercise sticking point. For example, for most people, the sticking point, or the point where the weight is hardest to lift, occurs at exactly mid range or more towards the 'lockout' point in the exercise. So to overcome this sticking point, the bar is placed on the rack at those positions. You then do partial ROM sets on the power rack. But the trick is that by using a partial ROM style, you can load the weight far heavier than you would do it you were doing a complete ROM. This 'overload' at the sticking point may build more strength at that angle, and if it all works out right, you get stronger at your sticking point.


Valdimir M. Zatsiorsky was one of the architects of the Soviet bloc training system that produced a myriad of world and Olympic champions. He was a strong believer in the use of a partial ROM, which he called "Accentuation training." Zatsiorsky felt that it made sense to use partial range of exercise motion exercises to build maximum power in areas of the muscle involved in particular athletic activities. Other scientists felt that using a partial ROM maximized force production since the heavier weights used in such movements decreased neural inhibition of muscular contraction, one of the primary breaks on strength in the human body.

 More recently, a partial ROM has been advocated by John Little and Peter Sisco in their 1997 book, Power Factor Training. Little and Sisco believe that partial ROM training, or what they call "power factor training" is far superior to doing full ROM for a number of reasons.

For one, using a partial ROM allows the use of much heavier weights, which would place more stress on the type 2B muscle fibers that are most amenable to gaining strength and size. These particular fibers are only activated by using heavier weights, so in that sense, Little and Sisco's idea is true. They also note that this style of training is more efficient, since it  places immediate stress on the type of muscle fibers that grow without having to do a lot of exercise to reach the same goal. As a result, workouts are intense, but also short and infrequent to allow time for the trained muscle to recover and compensate for imposed muscle damage.


Others use a full range of motion and a partial range of motion. A good example of this was how Larry Scott trained. Scott liked to do preacher curls to train this biceps. He would do six reps with a heavy weight, and then do a few short half reps that he called "burns" to work the muscle past the point of fatigue. Scott felt that this method promoted increased muscle growth, and viewing the stupendous biceps development that earned him two successive Mr. Olympia titles (1965, 1966), it's hard to argue with his logic.


As for the scientific point of view, the studies that have examined or compared full range of exercise motion to partial reps have been thus far equivocal, with some studies showing superiority of one form over another. One study, for example, found that doing partial ROM when doing barbell curls produced a significantly higher heart rate, blood pH level, and lactate level compared to using a full range of exercise motion. This is significant because increased lactate is thought to act as a signal for the release of intramuscular anabolic hormones, such as IGF-1.


Another study compared partial ROM and full ROM in the bench press exercise. Subjects in the study were tested for maximum bench press lifts using both one and five reps. The study found strength improvements when doing partial ROM, but non when doing full ROM. The authors of the study suggested that training using only full ROM fails to optimally train the areas of the muscle where full force production occurs. They felt that using a partial ROM allows optimal force production because it eliminates the usual sticking points of an exercise that occurs with a full ROM. Indeed, muscle rehabilitation exercise often involve using partial ROM to strengthen injured muscles that otherwise are incapable of completing a full ROM. This method not only prevents muscle atrophy and promotes healing, but also minimizes the production of scar tissue within muscle structures.


One possible problem with using only partial ROM training is comparable to what happens when isometric exercise is done. Isometric exercise is known to boost muscle strength-but only at then angle where the muscle is trained. Isometrics involve forcibly contracting a muscle at a specific angle, with no actual movement. It's not hard to understand that using a partial ROM likewise will only strengthen a muscle at the particular angle that it's trained. The rest of the muscle would remain unaffected, which means probable less muscle mass and strength development in the long run. To work around this problem, other styles of partial ROM exercise, such as Steve Holman's "Position of Flexion" system feature using a variety of partial ROM movements to work larger portions of the muscle.



A study of inexperienced women trainees had the women doing partial ROM bench presses, along with full range bench presses and a a combination of both. The women showed a 34.8% gain in strength when doing full ROM: 22.5% when doing partial ROM: and 23.1% gain with mixed training. In the most recent study that compared partial ROM with a full ROM, the exercise used was preacher curls, and the subjects were 40 young untrained men, average age, 21. Unlike previous studies, this study also measured muscle thickness improvements in the subjects. The results showed that those using the full ROM gained slightly more strength compared to the partial ROM group, despite the fact that the partial ROM group used 36% heavier resistance. But gains in muscle thickness for the biceps didn't differ significantly between the two groups, with the full range exercise group gaining slightly more mass than the partial ROM group.





The authors also suggest that full range of motion exercise is safer than partial ROM. But there is a place for partial ROM for advanced trainees and athletes. Using this training technique can help you blast past sticking points on exercises, as well as produce more power at certain angles of movement that would be useful in various sports competition.

REFERENCES: Ronei, P, et al. Effect of range of motion on muscle strength and thickness. J Str Cond Res 2011: in press

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©,2018 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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Saturday, December 9, 2017

Jerry Brainum talks the dark side of green tea, caffeine alternatives, low carb diet flaws, the dietary benefits of cortisol, Frank Zane, and more with Jerry Brainum





Jerry Brainum, is a well-known fitness and bodybuilding nutrition writer, with 35 years of experience and over 5,000 published magazine articles on his resume. Jerry has written and/or served in editor positions for such popular fitness publications such as: Muscle and Fitness, Flex, Men’s Fitness, Sports Fitness, Muscular Development, Muscle Mag International, Ironman, and Planet Muscle.

Jerry has also served as a nutrition consultant for numerous elite, world-class athletes, including basketball star, Vlady Divac; Vassiily Jirov, voted the “best boxer” at the 1996 Summer Olympic Games, Floyd Mayweather Jr, David Kamau, and Oscar de La Hoya. Jerry joins us to discuss the following:


  • Why has Jerry never opened the bottle of modafinil, despite all of the research touting its benefits of enhancing cognitive activity
  • Why should those who turn to caffeine for mental alertness consider adding theanine
  • Why should you be careful with the amount of green tea you consume daily
  • Why does Mike have an unhealthy, yet healthy, fear of getting old
  • Why are the guys talking nootropics, women being attracted women, and psychology
  • What is Jerry’s advice for any one who wants to try nootropics
  • Jerry shares why eating a balanced diet is usually not enough
  • Why does Jerry recommend bocopa over ginko boloba in terms of addressing metal alertness
  • What are the actual benefits of cortisol, contrary to popular belief
  • Jerry shares a discussion he had with bodybuilding legend Frank Zane regarding Frank gaining weight
  • Jerry shares the anti-aging benefits of metformin
  • Why going low carb on a ketogentic diet is flawed
  • Jerry’s website: http://appliedmetabolics.com

>>>>>>>Listen to the podcast now!<<<<<<< Click this link


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©,2018 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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Sunday, December 3, 2017

The Problem With Boron And Testosterone Boosting | Straight Facts by Jerry Brainum


In the constant search for new ways to pack on more muscle and mass - bodybuilders and lifters will look towards anything that can give them an edge. That's where supplement companies come in and try to take advantage of how passionately athletes are looking for a new way to get huge.


Boron has been advertised as a mineral that can help boost your testosterone - but after checking the actual studies and facts... Jerry Brainum isn't convinced. While Boron has some great benefits to any athletes - test boosting might not be one of them. Get the full details in our episode of Straight Facts above!


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©,2018 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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Friday, November 24, 2017

Can You Really Get Bigger Muscle Lifting Lighter Weight? | Straight Facts by Jerry Brainum


Published on Nov 21, 2018
Bodybuilding and heavy weights normally go hand in hand. The kind of hardcore massive weight that is conjured when thinking about stereotypes of bodybuilders. But for as long as bodybuilding has existed - people have debated whether or not you really need to lift heavy weight. One big reason for this debate is that lifting heavy weight constantly can lead to injuries - especially as you get older. But will you lose muscle mass for switching to light weight?

Jerry Brainum uses countless studies to prove that light weight can actually lead to the same exact results when it comes to muscle mass (but not necessarily strength). Sounds crazy? Well there is catch that many might not follow - leading to the misconception that you need to lift heavy. Get the straight facts in our episode above!



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©,2018 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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Monday, November 20, 2017

The Major Reason Bodybuilders Should Not Eat Tilapia | Straight Facts by Jerry Brainum





It's no secret that fish is a key food group that are very beneficial to bodybuilders. In a recent video from Phil Heath - he claims that Tilapia is his fish of choice as he gets closer to a competition. This is because Tilapia has very little fat and very high protein. A perfect combination for bodybuilders.

But upon taking a closer look, Tilapia might not be the best option for bodybuilders looking to perfect their diet and physique. Jerry Brainum digs through reports to reveal that while Tilapia is low in fat and high in protein... it contains other fatty acids that could lead to joint pain and is more prone to getting you food poisoning. Get the complete straight facts in our episode above!


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©,2018 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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Wednesday, November 15, 2017

The Biggest Reasons You Are Not Losing Body Fat | Straight Facts by Jerry Brainum


Even though losing fat in theory is easy - burn more calories than you consume and you'll lose weight. But the problem is often times this isn't enough. People still have trouble with stubborn fatty areas. The truth of the matter is the body is very complex causing you to hold onto fat. Jerry Brainum breaks down all of these variables to show you the best ways to lose fat. He comes at it from every angle ensuring there is a solution for you somewhere.

Jerry Brainum does not actively promote commercials that may be attached to this video.

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©,2018 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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Thursday, September 21, 2017

Olympia 2017 Breakdown: How Phil Heath Won And Flex Wheeler Lost | Straight Facts by Jerry Brainum



https://www.youtube.com/watch?v=ycnRO6G1kOg


The Mr. Olympia 2017 is over and now we need to wait an entire year before the next rousing mega event. But in the aftermath of this year's Olympia weekend there has been an incredible response to Phil Heath's narrow victory of Big Ramy. Many believing for the first time that Phil was the obvious loser. Jerry Brainum watched the entire live stream broadcast over the weekend and decided to give us his comprehensive breakdown of the entire event. He goes into every Men's Open and Classic Physique competitor and, most importantly, explains the real reason why Phil Heath ended up winning. He also goes into detail about Flex Wheeler's return to the stage and why he didn't make it into the top 6. This is the most detailed analysis of the Olympia 2017 you'll find anywhere on the web. Take it in and get some real insight into one of the biggest competitions of the year. Check it out above!

 

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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Monday, May 22, 2017

CUTTING EDGE: BACK TALK/CHIROPRACTIC CONTROVERSIES AND ISSUES OF BODYBUILDERS BY JERRY BRAINUM : The original article was archived from 1994

The chiropractic professions,like Rodney Dangerfield and Aretha Franklin, Longs for respect.While the popularity of chiropractic continues to grow ( of the estimated 80% of people with back problems,
two-thirds opt for chiropractic treatment), the road to official recognition has been long and arduous. Mainstream medical doctors have criticized chiropractic education, and have until recently branded the entire profession " quackery."

The word "chiropractic" is derived from the Greek words, cheir, meaning hand, and Praktikos, meaning practics, which is suitable since a large part of chiropractic therapy involves spinal manipulations. Although the founding of the profession is credited to a former Iowa grocer named Daniel David Palmer in 1895, ancient writings and paintings show that techniques of body manipulation date back to early civilizations, including Babylon, Assyria, China, Greece, Rome and Egypt.

Palmer, a self-described "magnetic healer," restored the hearing of a deaf janitor by adjusting the janitor's spine. Based on this, Palmer hypothesized that the basic cause of most afflictions involved interference with nerve flow, or "innate intelligence," caused by misaligned spinal bones, or vertebrae. Specifically, this out-of-place vertebrae was termed a "subluxation". This theory is also what raises the ire of the orthodox medical establishment, who contend that such mystical subluxations simply don't exist. In 1973, a noted anatomist from Yale University tested Palmer's subluxation theory by collecting the spines of three adults and three infants within 3-6 hours after they died. Though he applied tons of twisting force to these spines by using special instruments, he was unable to cause the nerve compression attributed to subluxations.

Opponents of chiropractic have used studies such as this to brand chiropractic a "pseudoscience," despite subjective reports of patients who've been helped by chiropractic treatment. Such criticism lead to the filing of a 1976 antitrust lawsuit by five chiropractors. On September 25, 1987, federal district judge Susan Getzendanner found the American Medical Association and other medical organizations named in the suit were guilty of conspiracy in restraint of trade against the chiropractic profession, and had unlawfully deprived chiropractors of associating with medical doctors. The judge further decreed that calling chiropractors "unscientific cultists" eroded the credibility of chiropractors to the public.

Besides having to deal with what they call "allopaths," or orthodox medical doctors, chiropractors engage in internecine warfare. Three main chiropractic organizations currently exist. By far the largest of the three is the American Chiropractic Association, who espouses what's called "mixers" in chiropractic parlance. Mixers use a variety of therapies besides traditional manipulations. These include heat, acupuncture, ultrasound, message, hydrotherapy, and advice on nutrition and exercise.

The International Chiropractic Association, comprises "straights," or those chiropractors that follow the dictum of D.D.Palmer, and use only spinal adjustments to treat patients.

By far the smallest and newest chiropractic organization is the National Association of Chiropractic Medicine, founded in 1984. This group espouses ideas considered heretical by the other two organizations. For one, the NACH completely disavows the existence of subluxations, the actual basis of the entire profession. Instead, these maverick chiropractors prefer a mere scientific approach based on provable therapy.

Typical of the views of these iconoclasts was that expressed by one of the organization's founders, chiropracter Daniel Futch. Futch, who practices in Madison, Wisconsin, was originally trained as an X-ray technician. He told a writer from American Health magazine last year (3) that the full body x-rays routinely taken by most chiropractors has "limited diagnostic value," and also exposes the bone marrow to large doses of radiation.

Concerning subluxations, Futch said like the legendary Unicorn, "it sounds great, but nobody's ever really found one." He says that what chiropractors refer to as subluxations are nothing more than commonly misaligned vertebrae that show up on anyone's X-ray. He says such common misalignments only cause pain when diseases such as arthritis are present, and there's no evidence that they cause nerve impingement. Futch also says that if chiropractic adjustments will help pain, they'll work quickly. He finds the idea of regular chiropractic treatments for "maintenance" ludicrous. The main benefit of chiropractic, asserts Futch, is a rapid relief of both acute and chronic back pain.

One item beyond argument, however, is the extent of back pain. Recorded cases of back pain have increased 169 percent since 1970, or 14-times faster than the population growth. More than 30 million Americans suffer from back pain. The cost of treating back pain is estimated to range between $14 billion to $18 billion annually, with $6 billion for occupational back pain.

But recent studies over the past few years have shown that chiropractic can be an effective modality for conditions such as acute lower back pain. For example, a 1990 British study compared chiropractic with hospital-based treatment that included physical therapy and traction. The study, which involved 741 patients between the ages of 18 and 65, concluded that "For patients with low back pain in whom manipulation is not contraindicated, chiropractic almost certainly confers worthwhile, long-term benefit in comparison to hospital outpatient management in those with chronic or severe pain."4

Another study, published in the Journal of Manipulative and Physiological Therapeutics in March/April, 1992, analyzed 23 clinical trails to conclude that spinal manipulation is consistently better than an array of comparative low back pain treatments. According to the chief author of the study, Robert Anderson, the average patient receiving spinal manipulation is better off than 54% to 85% of patients receiving comparison treatment. Anderson, of the San Francisco Spine Institute in Daly City, not only holds a doctor of chiropractic degree, but also an MD and PhD.

When an interdisciplinary panel from the Rand think tank in Santa Monica, California reviewed 67 articles and 9 books published between 1955 and 1989, they concluded that data from 22 controlled studies supported using manipulation to treat acute lower back pain in patients showing no signs of nerve root involvement.5  The lead researcher in the Rand Study, Dr.Paul Shekelle, a physician, later commented that he didn't "for a second believe in subluxations," but was convinced that spinal manipulation does work--although he couldn't explain exactly why.

According to Scott Haldman, MD, PhD, DC, an associate clinical professor at the University of California, Irvine, and adjunct professor at Los Angeles Chiropractic College, manipulation may offer pain relief through relaxing muscles. Or it may stimulate nerve receptors around joints, increasing pain tolerance. He notes that a recent study found that manipulation stimulates the release of pain-killing beta-endorphin into the blood. Another theory holds that manipulation increases spinal motion, which unlocks fixed joints that can cause pain. Thus, restoring mobility will offset pain.


Still more evidence comes from a study done at an HMO in Washington State and reported in the March, 1989 issue of the Western Journal of Medicine. Researchers in the study found that chiropractic patients were three-times as likely as patients of family physicians to report that they were satisfied with the care they received for lower back pain (66% versus 22% ). The patients said that medical doctors who treated them for acute lower back pain didn't adequately discuss their diagnosis, and displayed less compassion and understanding compared with chiropractors.


An earlier study by the same researchers found that MDs were generally more frustrated than chiropractors about treating back pain, and less confident in their ability to forestall recurrences. One author of the study, Daniel C. Chefkin, PhD, said that chiropractors appeared more confident and reassuring about back pain



"There is a physical contact, snapping and popping, "said Chefkin. "In many cases, there is almost miraculous relief from pain. Patients generally come away satisfied. I'd say that 80 percent of people who see chiropractors have positive things to say about it, whereas it's probably the reverse with medical doctors."

But what about economic considerations, which is certainly important in today's climate of rising health care costs. Statistics show that national spending for chiropractic therapy rose from $1.19 billion in 1980 to $4.2 billion in 1988. The percentage of Americans going to chiropractors increased from 4% in 1980 to 7% in 1990.

A study by Myron Stano, PhD, professor of economics and management at Oakland University in Rochester, Michigan, looked at the comparative costs of treating back pain. He reported his results in the June, 1993 issue of the Journal of Medical and Physiological Therapeutics. Stano's retrospective study of 395, 641 patients over two years found that patients using medical services other than chiropractic paid more than chiropractic patients, mainly due to increased hospitalizations.

Another study in Texas found that medical claims for sacroiliac joint sprain cost 30% more than chiropractic claims for the same diagnosis during the same time period. The average cost for claims was $914 for medical claims, $643 for chiropractic.

Most recently, a team of Canadian health economists strongly recommended chiropractic as being the most cost-effective treatment for back pain. The study was based on an international review of medical literature, plus interviews with researchers, practitioners, and patients. The principal researcher in the study, Pran Manga, said that many conventional medical therapies are of questionable validity or are clearly inadequate. Some are even unsafe, and could cause complications, he added.

Chiropractors are hopeful that studies such as those cited here will gain them newfound respect and recognition. Limitations of chiropractic do exist, however. Several studies report that chiropractic manipulation isn't suitable for children. Others warn against cervical manipulation, or "neck cracking," which has resulted in a few cases of paralysis and stroke onset. And one of the main complaints that medical doctors raise against chiropractors is excessive taking of X rays.

While the animosity between medical doctors and chiropractors has simmered over the last few years, the public faith in chiropractic remains undaunted. Chiropractic ranks just behind medicine and dentistry as the largest health care profession in America. Americans spend nearly $2 1/2 billion each year for chiropractic care. Over 30 U.S. hospitals now employ staff chiropractors, and the country now has over 45,000 practicing chiropractors, The 14 accredited American chiropractic colleges produce 3,000 new chiropractors each year, who are licensed to practice in all 50 states.

Many medical plans now accept the legitimacy of chiropractic therapy, and the average DC earns $179,500 a year, with a net of $74,000. even a few medical doctors are grudgingly admitting that chiropractic may not be so bad after all. At a symposium on back manipulation conducted by the American Academy of Orthopedic Surgeons recently, almost a third of the attending surgeons revealed that they referred patients to chiropractors for spinal manipulation.

It seems clear that for many cases of uncomplicated back and musculoskeletal pain, the hands on approach of chiropractic may be just what the doctor should have ordered.

REFERENCES

1. Crelin E. A scientific test of the chiropractic theory.
American Scientist 61:574-580, 1973

2. Getzandanner S. Memorandum opinion and order in Wilk et al v. AMA et al. 671 F Supp 1465, U.S. District Court for the Northern District of Illinois, Eastern Division, September 25, 1987.

3. Fultz O. Chiropractic: What can it do for you? American Health, April, 1992, pp.41-43.

4. Meade TW, et al. Low back pain of mechanical origin:randomized comparison of chiropractic and hospital outpatient treatment. British Medical Journal 300:1431-1437, 1990.

5. Shekelle PG, et al. The appropriateness of spinal manipulation for low-back pain. Part 1: project overview and literature review. Santa Monica, Calif., Rand Corp, 1991



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©,2017 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

                            Please share this article on facebook

 

Thursday, April 13, 2017

DHT From Test Not So Evil After All? by Jerry Brainum

In bodybuilding, hormones seem to be classified as either “good” or “bad.” Testosterone and growth hormone are considered good hormones because of their anabolic effects in muscle, along with their ability to aid bodyfat loss. Insulin is also conditionally anabolic, in that it blunts muscle-breakdown effects. Even so, it’s in a gray area in that it is also the most “fattening” of all hormones. Recent research, which I discussed previously in this column, found that elevated insulin alone can boost bodyfat production.

The category of “bad” hormones includes dihydrotestosterone and estrogen, both of which can be produced in the body from testosterone. With DHT the process occurs by way of two 5-alpha reductase enzymes. With estrogen, whenever free testosterone encounters the ubiquitous enzyme aromatase, it is converted into estrogen.

DHT and estrogen have earned their bad reputations among bodybuilders because of certain effects. With estrogen the problems include an increase in subcutaneous bodyfat—fat stores just under the skin—as well as the development of male breast tissue, or gynecomastia, also known by the more pejorative term “bitch tits.” DHT is linked to male-pattern baldness, acne and prostate enlargement.

Since these effects are not in the least desirable, bodybuilders and other athletes who use large doses of certain drugs also take drugs to offset the possible side effects linked to the excess production of DHT and estrogen from testosterone. Finesteride, trade names Propecia and Proscar, is used to counter the effects of DHT. It works by blocking the enzyme 5-AR, which converts testosterone into DHT. For estrogen the common drug remedies include tamoxifen citrate, trade name Nolvadex, and any of the various direct aromatase-inhibiting drugs, such as anastrozole, trade name Arimidex.

In truth, however, to say that either of these hormones is “bad,” would be a gross misnomer. Both do important things in the body. The graphic effects of a lack of DHT are evident in the guevedoces of the Dominican Republic. Guevedoces translates into “penis at 12,” which is exactly what happens to the Dominican boys. They are born with a defect in that they don’t produce 5-AR. Because DHT is required for the development of male sex organs, they appear female at birth, but at about age 12, with the onset of puberty, a sudden release of testosterone (which is unaffected by the defect) causes them to sprout male genitalia practically overnight. In addition, their muscles become more prominent, their voices deepen, and their brains become masculinized. As they grow, they appear to be normal men, although they have scant beard growth, never get acne or a receding hairline and have small prostate glands.

All of the effects shown by the guevedoces are caused by a lack of DHT, which is required for normal development of male sex organs and is involved in acne, male-pattern baldness and prostate problems. At this point, it would seem that past birth, assuming that all genitalia are normal, DHT doesn’t offer much benefit but does produce some notable health problems. Still, that’s not the whole story.

As noted, DHT is produced from testosterone by the actions of two primary 5-AR enzymes. The type 1 enzyme is present in the skin’s sebaceous glands (which produce oil that leads to acne) and in the liver, muscles and brain. It is responsible for one-third of circulating DHT. The type 2 enzyme produces two-thirds of circulating DHT and is found in the prostate gland, seminal vesicles, epididymis, hair follicles and liver. A third type of the enzyme shows up in prostate cancer.

An average of 5 percent of circulating testosterone is converted each day into DHT through the actions of 5-AR. DHT is a more potent androgen than is testosterone, with a five-times-more-potent binding affinity to the androgen receptor. The androgenic effect of DHT is also at least three times greater than that of testosterone, leading some to say that DHT is far more potent than testosterone. Indeed, in many organs of the body, such as the prostate gland, testosterone acts more like a pro-hormone, which is converted into DHT, with DHT being the active hormone.

While DHT is the primary androgen in most tissues and organs of the body, it isn’t in muscle. In fact, DHT is deactivated in muscle and so has no anabolic effects. The primary androgen in muscle is testosterone. Yet, many types of anabolic steroid drugs are based on the DHT structure and do show definite anabolic effects in muscle. How is that possible? The drug versions are structurally modified to resist breakdown. DHT-based steroids are popular because they offer a few advantages. Due to their DHT structure, they are not subject to conversion to estrogen by way of aromatase. As a result, DHT-based steroids are often called “cutting drugs,” since their use causes little or no water retention. On the other hand, their structure also makes them prone to produce DHT side effects, such as acne and hair loss.

As I’ve discussed previously in this column, recent research suggests that DHT can be produced directly in muscle from circulating androgens, such as DHEA, during exercise. So far that effect has only been confirmed in animals doing endurance exercise. There is as yet no definitive evidence that it also occurs in exercising humans, although the apparatus for producing DHT directly in muscle does exist in humans.

DHT’s good points include its effects on fat loss. Similarly to testosterone, DHT at normal levels appears to blunt fat deposition, especially in the midsection. Pluripotent cells are a type of stem cell that can convert to either fat or muscle. Both testosterone and DHT drive them to convert into muscle; however, excess amounts of DHT have a reverse effect, promoting fat accretion, especially the dangerous visceral, or deep-lying, abdominal fat, which is linked to insulin resistance, diabetes and cardiovascular disease. Most obese men have higher levels of DHT in their visceral fat-stores.

The same holds true for cardiovascular disease. Normal levels of DHT provide a protective effect—it tends to help prevent the abnormal clot formation in arteries that is a direct cause of heart attacks and stroke. Recent research shows that DHT also blocks the formation of “foam cells,” fat-laden macrophages—a type of immune cell—that are linked to atherosclerosis. Larger doses of DHT also blunt the growth of smooth muscle in arterial linings, which is also a harbinger of cardiovascular disease.

Once again, though, only the dose determines the poison. While small or normal levels of DHT do not affect the release of aldosterone, a steroid hormone produced in the kidneys that is associated with high blood pressure and sodium retention when elevated, greater amounts of DHT do promote aldosterone release, which increases the risk of cardiovascular disease. Studies show that black men have higher plasma levels of DHT, which some think may explain the higher rate of prostate cancer in that population. A recent study suggests that the primary cause of ventricular hypertrophy, or enlarged heart, is an excess of DHT. Such a condition predisposes a person to heart failure, eventually.

Some people suggest that reducing DHT via the use of 5-AR–blocking drugs, such as finesteride or dutasteride, can adversely affect workouts because DHT metabolites in the brain act as neurosteroids, meaning that they affect brain activity. In this case the DHT-based neurosteroids affect the areas of the brain linked to aggressive behavior, which, while it’s not particularly beneficial in most facets of life, can be an advantage in the gym, spurring more intense training.

Indeed, the medical literature, as well as the empirical evidence offered by athletes, suggests that using anabolic steroids tends to produce “a feeling of well-being.” It turns out that the effect is real and is produced by a DHT neurosteroid called 3-alpha-androstanediol. Such substances interact with GABA receptors in the brain, which provide a calming effect. Of course, that doesn’t explain the suggested aggressive effect induced by DHT neurosteroids. In that case the neurosteroids, when produced in abundance, may exert a paradoxical effect, working in areas of the brain more associated with aggression.

More likely, however, the source of aggression in those using high-dose-steroid regimens comes from a suppression of serotonin, a calming neurotransmitter in the brain. Since the nutritional precursor of serotonin is the amino acid L-tryptophan, steroid users who experience excess feelings of aggression should consider supplementing their diets with extra L-tryptophan. Fish oil also helps boost serotonin in the brain.

More problematic is that suppression of 5-AR enzymes, which in turn reduces DHT production throughout the body, also reduces neurosteroids that are linked to enhanced cognitive performance. In short, these DHT neurosteroids make your brain work better, producing better memory as well as clearer thinking. DHT -neurosteroids are important for the maintenance of cells in the hippocampus, which is thought to be the main memory area of the brain. They are also linked to lowered feelings of anxiety and reduced pain sensations.

Recently, 5-AR–blocking drugs, especially finesteride, have been linked to a loss of sexual performance. Indeed, some men claim to have lost all desire for sex, as well as any ability to engage in sex. While the side effects usually end when they stop taking the drug, this one is said to be permanent in some. The problem is that it doesn’t appear to affect all men who use finesteride—usually for purposes of halting male-pattern baldness—which suggests that other factors could be at work in those who do experience it. They could be low in testosterone itself, or it could be that the lack of sufficient DHT is adversely affecting certain neurosteroids in the brain. Indeed, it has been reported that finesteride does produce depression in some users. It turns out that 5-AR, besides converting testosterone into DHT, also converts progesterone into allopregnanolone, a lowering of which is known to bring on depression.

Finesteride lowers DHT by about 70 percent and lasts in the body about one day. Dutasteride, sold as Avodart for the treatment of enlarged prostate, blocks 90 percent of DHT and lasts for 10 weeks. Clearly, most men should think twice about using Avodart, since its nearly complete blockage of DHT can adversely affect mental function, training intensity and concentration, as well as sexual function. Recently, creatine has been shown to boost DHT naturally, but not to the point where it would cause problems.

Finally, in a recent study researchers gave male subjects a high dose of a DHT gel drug and monitored their prostate glands for any changes.1 As DHT is considered the primary cause of enlarged prostates, the authors were surprised to find that, although the drug boosted plasma levels of DHT seven times above normal, no changes occurred to the levels of DHT within the prostate. The same holds true for testosterone: No amount of exogenous testosterone will affect the amount produced in the prostate gland.

The above implies that both DHT and testosterone are wrongly accused of causing prostate cancer. On the other hand, a high-fat diet that led to increased amounts of oxidized low-density-lipoprotein cholesterol in the prostate, as well as increased insulin, was linked to a greater risk of prostate cancer. Strangely, the same study that found that effect also showed that both testosterone and DHT, if anything, exert protective effects against prostate cancer.

Editor’s note: Jerry Brainum has been an exercise and nutrition researcher and journalist for more than 40 years. He’s worked with pro bodybuilders as well as many Olympic and professional athletes. To get his new e-book, Natural Anabolics—Nutrients, Compounds and Supplements That Can Accelerate Muscle Growth Without Drugs, visit www.jerrybrainum.com  

1 Page, S.T., et al. (2011). Dihydrotestosterone administration does not increase intraprostatic androgen concentrations or alter prostate androgen action in men: a randomized-controlled trial. J Clin Endocrinol Metab. 96:430-37.


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©,2017 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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Monday, April 10, 2017

OSCAR DE LA HOYA SOLID GOLD : TRAINING & NUTRITION PROGRAM BY JERRY BRAINUM

 



 

Go >>>>>>>>>>>>to link for complete article www.jerrybrainum.blogspot.com

 

 

Tuesday, April 4, 2017

Episode 185: Jerry Brainum on the best pre-workout supplements and the pros and cons of IGF-1 PODCAST

Click picture to go to podcast

 

 Click on picture above to go to podcast



Jerry Brainum returns to the LLA Show to discuss the following:
  • Jerry shares how his newsletter was inspired by a magazine he wrote for and was published by an editor of Penthouse
  • Jerry describes training lower body with Arnold Schwarzenegger and why it was always an issue for Jerry
  • Why should trainees take a look at citrulline, in terms of their training, as well as their pre-sexual performance
  • Jerry describes the benefits of beta-alanine, in regards to high intensity training and how it helps prolong performance
  • Why people who eat a lot of red meat are often creatine non responders. 
  • When is the best time to supplement with creatine and with what. 
  • Are beet powders better than actual beet juice, why should you add beets to your regimen, how much should you take, and when
  • Jerry shares more benefits to caffeine, pre-workout, as well as some cautions, in regards to caffeine powders
  • How can glutamine help, in terms of gut health
  • What are the pros, cons, and myths of IGF-1

Monday, March 20, 2017

Inertia Podcast Interviews with Jerry Brainum

Most Recent Podcast

 

 

Jerry Brainum #1 Part 1

 

During this episode of Inertia Interviews, Dr. Jeremy Girmann and Jerry Brainum discuss:
  • An introduction to Jerry Brainum
  • The Applied Metabolics Newsletter
  • How to enhance focus and concentration
  • Nootropics
  • How Jerry got started in bodybuilding and with writing
  • A Schwarzenegger story
  • Jerry’s Joe Weider impression
  • Muscle magazines
  • Fitness and bodybuilding: then and now 



 CLICK THIS LINK TO HEAR PART 1 : https://inertiahealthandfitness.com/jerry-brainum-1-part-1/



Inertia Interviews with Jerry Brainum # 1 part 2



During this episode of Inertia Interviews, Dr. Jeremy Girmann and Jerry Brainum discuss:

  • Low carb and low calorie diets
  • How important are nutritional supplements?
  • What is a “balanced diet”?
  • The prioritization principle
  • Vitamin D
  • Vitamin K
  • Sensible sun exposure
  • Immune system health
  • Growth pathways and cancer
  • Mtor vs. AMPK
  • Metformin – the best drug in the world?
  • Anabolic resistance
  • HMB
  • Partitioning phenomena
  • Intramuscular IGF-1
  • Egg whites vs. whole eggs
  • Cholesterol
  • Upcoming articles on appliedmetabolics.com

 CLICK THIS LINK TO HEAR PART 2.https://inertiahealthandfitness.com/jerry-brainum-1-part-2/





Tuesday, March 7, 2017

Arnold Classic 2017 Muscle By Muscle Breakdown | Straight Facts With Jerry Brainum




Jerry Brainum is taking a break from his usual Straight Facts topics to talk about this past weekend's Arnold Classic competition. Having been an expert in training and nutrition for over 30 years - we couldn't think of a better person to break down, muscle-by-muscle, each of the Men's Open competitors and breaking down exactly why they placed where they did.

See a breakdown of every competitor including Cedric McMillan, Dallas McCarver, Maxx Charles, and more!

Jerry also shares some quick thoughts on the Bikini and Men's Physique finals that happened on Saturday night. Check it out in our latest episode above


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©,2017 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

                            Please share this video on facebook

 

 

Thursday, February 23, 2017

Top 9 Factors Of Perfect Bodybuilding Genetics | Straight Facts With Jerry Brainum



Published on Feb 21, 2017
It's no secret that genetics play a big role in bodybuilding. But what does that mean exactly? It's easy to look at someone like Phil Heath, Ronnie Coleman, or Flex Wheeler and say - "They have perfect bodybuilding genetics." But what is actually going on with in the genetic make up that favors a bodybuilding physique?

It turns out there is a lot more to it all than just "looking good" - and Jerry Brainum has the top 9 factors that help determine good genetics. Hard work is unavoidable... but watch this detailed list to find out if maybe you actually have some good genetics already. Learn how it can help you max your gains and physique in the episode above


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©,2017 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

                            Please share this video on facebook

 

Monday, February 20, 2017

Bodybuilding : The Five Worst exercises Ever | Straight Facts With Jerry Brainum



Not all exercises are created equal. Watch Jerry Brainum break down the 5 worst bodybuilding exercises that you could possibly be doing... you might be surprised how many are actually in your workout routine. Jerry also gives a few pro tips on how to improve on common mistakes that many lifters make when they go into the gym. Watch it above in Straight Facts.



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©,2017 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

                            Please share this video on facebook


Saturday, February 18, 2017

Bodybuilders See Kidney Damage With Steroids Interview with Jerry Brainum written by Katie Thomas

THE NEW YORK TIMES

 

 

 

Many competitive bodybuilders take anabolic steroids to achieve their freakishly exaggerated physiques. That is no secret. But steroids can be only one part of an extreme regimen that can wreak havoc on the body.

Human growth hormone, supplements, painkillers and diuretics can also be used to create the “shrink-wrapped” muscles so prized in the aesthetic. And the high concentration of muscle mass puts stress on the body, as if the lifter were obese.

 Lifting weights in the gym is “extremely healthy for you,” said Kenneth Wheeler, a former elite bodybuilder known as Flex. “But if you want to be a bodybuilder and compete at the highest level, it has nothing to do with health.” A relatively rare form of kidney disease forced Wheeler to retire in 2003 at age 37, and he needed a kidney transplant later that year.

 Determining the extent of the damage that bodybuilders inflict on themselves is difficult, in part because there is little interest in financing studies on such an extreme group, and because bodybuilders are not always honest about what they take. That is why a case study published last month by a top kidney journal is generating interest in the nephrology and bodybuilding communities. It is among the first to assert a direct link between long-term steroid use and kidney disease.

 
 Patrick Antonecchia, a powerlifter and strong man competitor, ended his steroid use and career about a year ago. Credit Joyce Dopkeen for The New York Times


 The study began 10 years ago when a kidney pathologist at Columbia University Medical Center in New York noticed that a bodybuilder had an advanced form of kidney disease. Curious, she started looking for similar cases and eventually studied 10 men with serious kidney damage who acknowledged using steroids. Nine were bodybuilders and one was a competitive powerlifter with a similar training routine.

 All 10 men in the case series, published in November by the Journal of the American Society of Nephrology, showed damage to the filters of the kidney. Nine had an irreversible disease known as focal segmental glomerulosclerosis — the same disease contracted by Wheeler — even though the men in the study did not have other apparent risk factors. Their disease was worse than in obese patients with a higher body-mass index, suggesting that steroids — combined with the other practices — might be harming the kidneys.


Among the study’s most persuasive details is the story of a man, 30 years old at the time, who damaged his kidneys after more than a decade of bodybuilding. The patient’s condition improved after he stopped using the drugs, discontinued his regimen and lost 80 pounds. But it worsened after the man, who became depressed, returned to bodybuilding and steroids.

“These patients are likely the tip of the iceberg,” said Vivette D. D’Agati, the lead researcher. “It’s a risk. A significant risk.”

 Several experts not affiliated with the study said that while the claims were intriguing, the study’s value was limited because it focused only on intensive steroid users and because the bodybuilders’ layered training practices had to be taken into account. “I think it’s hard to be certain what’s causing their kidney disease,” said William Bremner, chairman of the Department of Medicine at the University of Washington and an endocrinologist who studies steroids.

















Antonecchia has lost about 50 pounds 
and said he misses the attention his
290-pound frame attracted. 
Credit Joyce Dopkeen for The New York Times









D’Agati said, “It’s probably multiple factors that are converging in these patients, but the common entity in all of them is anabolic steroids.”

One participant in the study, Patrick Antonecchia, 46, competed in powerlifting and strong man events for more than 25 years and said he used steroids, supplements and a high-protein diet to attain feats such as pulling a 40,000-pound truck. He ended his career and stopped using steroids about a year ago, and in February received a diagnosis of serious kidney damage. His doctors warned him not to use the drugs again. “They said: ‘Pat. Don’t. Because it comes back,’ ” he said.


Antonecchia has lost about 50 pounds and said he misses the attention his 290-pound frame attracted: “The toughest thing now is it was my identity for 25 years. Now, when people see me, they say, ‘What happened to you?’ ”
Jerry Brainum writes a column for Iron Man Magazine called Bodybuilding Pharmacology and said he welcomes more research on the subject. “I found it very alarming, quite frankly,” Brainum said.

 Since the 1990s, at least eight accomplished bodybuilders have died at a young age, and in addition to Wheeler, another six were forced to stop competing because of serious illness, often involving kidney disease.


   















 
Kenneth Wheeler, a bodybuilder known as Flex, in 1996. He developed kidney disease and was forced to retire in 2003 at age 37. Credit Gary Phillips









 The main source of information for bodybuilders is word of mouth and experimentation, Brainum said. “These guys have no guidance, they talk among themselves, and they don’t even tell the truth to each other,” he said.


The risk-taking has been made worse by a trend toward ever larger physiques among the sport’s top competitors, some said. Jay Cutler, who won the 2009 Mr. Olympia contest, weighs almost 40 pounds more than Arnold Schwarzenegger did when he won the title in 1974, even though Cutler is five inches shorter.
“Each decade you have a guy that comes along that sets new standards and you say O.K., now I’m going to have to take it to the next level,” said Shahriar Kamali, a professional bodybuilder known as King.


The International Federation of Body Building and Fitness reserves the right to test for steroids and human growth hormone at the professional level, and testing is done on a random basis, said Bob Cicherillo, athlete representative for the federation, which is the main governing body for bodybuilding.

But several bodybuilders said the testing was nearly nonexistent, and Cicherillo said he could not provide specific figures on competitors who tested positive. In addition, the chairman of the organization’s medical commission, Robert M. Goldman, is a leading champion of the anti-aging effects of human growth hormone, a drug that is banned by most sports governing bodies.


 
 Antonecchia competing in the 2001 New World Strongest Man competition where he was the runner-up.



James Manion, who runs the professional division of the federation, did not return several calls seeking comment.

Some bodybuilders expressed doubt that their practices were dangerous, pointing to former competitors who are still healthy in their 70s. They attributed the deaths of elite bodybuilders to the abuse of over-the-counter painkillers and diuretics, not steroids. The bodybuilding federation tests for diuretics at professional events, although competitors said they are still used.


Bodybuilders said that they were unfairly singled out as drug abusers when athletes in most other sports were also using performance-enhancing drugs. “Like anything else, it’s use and abuse,” Cicherillo said. “We’re the ones who are visual. We’re the ones who walk around, and you see us with the big muscles.”

Wheeler said he was convinced steroid use did not cause his kidney disease, although it might have made it worse.


The patient whose case was the centerpiece of the kidney study said he was most likely predisposed to develop the condition. “The drugs weren’t the reason I got sick,” said the man, who declined to be identified because his steroid use was illegal. After taking a year off from steroids and bodybuilding because of the kidney disease, the man, age 34, is returning to competition. His symptoms have worsened, a sacrifice he said he is willing to accept.

“It’s just really hard to walk away from it,” he said. “I know I can only do this until my early 40s, so I really want to give it my all now.”

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©,2017 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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