Sunday, March 24, 2019

1970's era bodybuilding bodypart split


Monday: Chest and Back
Tuesday: Shoulders and Arms
Wednesday: Legs
Thursday: Chest and Back
Friday: Shoulders and Arms
Saturday: Legs
Sunday: Rest

Wednesday, March 20, 2019

Ergo-Log Studies on the Benefits of Fish Oil & Omega-3 Fatty Acids



New omega-3 analog sn1-DHA-LPC improves memory 17.01.2019
Older than 60? Supplementation with fish oil, Ginkgo and B vitamins protects your brain 12.01.2019
Fish oil capsules reduce aggression within six weeks 09.01.2019
N-3 fatty acids increase chance of successful aging 21.10.2018
Daily dose of 3 grams of krill oil makes bodybuilders gain more muscle11.07.2018
Optimal cardiovascular health requires both omega-3 fatty acids from plants and fish 31.01.2018
Animal study: anti-cancer effect EPA and DHA 8 times greater than that of ALA 28.01.2018
Alpha-linolenic acid, the broad-spectrum breast cancer cell slayer07.01.2018
Omega-3 fatty acids extend your life span 04.01.2018
Omega-3 fatty acids give hemodialysis patients more muscle 02.01.2018
Old, frail and ill? EPA may keep you alive 31.12.2017
Fish oil supplements enhance insulin sensitivity 30.12.2017
Supplementation with DHA extends sleep by three quarters of an hour24.11.2017
How omega-3 fatty acids protect your brain 18.10.2017





Salmon, mackerel and other oily fish improve post-breast cancer chances26.07.2017
Optimal fish oil dose depends on body weight 14.06.2017
Fish oil helps over 65s' muscles respond better to strength training02.06.2017
Fish oil reduces rheumatoid arthritis joint pain 24.05.2017
How fish oil can protect you against air pollution 17.05.2017
Fish oil for heart failure 03.04.2017
Omega-3 fatty acids more effective when taken with lecithin 19.02.2017
Fish oil from algae protects cardiovascular system too 18.02.2017
Fish only offers protection against heart attacks if you eat walnuts too03.02.2017
Mild depression disappears after taking fish oil for three weeks 15.11.2016
One capsule of fish oil daily lowers cortisol levels 08.11.2016
Diet with enough alpha-linolenic acid protects against dementia 10.08.2016
Krill oil supplementation: big boost to HDL and lower LDL 08.08.2016
Diet rich in omega-6 fatty acids stimulates psychoses 14.07.2016
Fish oil supplement can make you fitter, slimmer and more muscular05.02.2016
Krill oil combats PMS 25.10.2015
Fish oil protects for up to seven years against psychoses 09.10.2015
Fish oil supplementation makes over 60s more muscled and stronger23.07.2015
Combination of B vitamins and fish oil reduces age-related brain atrophy21.07.2015
Green lip mussel extract reduces damage to muscles after extreme exertion04.04.2015
Omega 3 fatty acids reduce cancer mortality 04.02.2015
Combination of physical exercise and fish oil makes you cleverer17.07.2014
DHA combined with exercise protects brain against knocks 06.07.2014
Meta-study: only fish oil with high amounts of EPA effective antidepressant22.03.2014
Daily capsule of phosphatidylserine-DHA-complex improves memory in over 60s 16.03.2014
Fish oil can help bad acne 14.02.2014
Fish oil increases insulin sensitivity only when combined with exercise10.02.2014
Krill oil makes you more intelligent and prevents depression 18.01.2014
Fish protects heart against stress 01.06.2013
Fish oil with high EPA stimulates muscle building 06.04.2013
Fish oil helps athletes' immune system to fight cancer cells 30.01.2013
Growth hormone deficiency in boxers 20.11.2012
Fish oil makes life more difficult for cancer secondaries 26.08.2012
Your body burns more calories after a meal with fish oil 06.03.2012
Seniors who take fish oil supplements react better to strength training20.02.2012
Supplement helps hyperactive children to focus 28.12.2011
Less pain with fish oil 13.08.2011
Fish oil helps aging mice live longer 02.07.2011
Fish oil for boxers 30.06.2011
Study: ethyl ester omega-3 works less well than cheap fish oil 21.02.2011
Fish oil boosts muscle growth in elderly 11.01.2011
Fish oil reduces mental stress 21.11.2010
Six weeks of fish oil: lose a pound of fat and gain a pound of lean body mass 12.11.2010
Why it's okay to take fish oil capsules at the same time as a protein shake04.11.2010
The joint anabolic effect of EPA and HMB 27.10.2010
Fish oil capsules protect against breast cancer 21.08.2010
Fish oil helps stop the man with the hammer 21.05.2010
Medical study: protein builds more muscle mass with fish oil 10.05.2010
Fish oil could halve chance of hay fever 08.03.2010
Fish oil capsules prevent psychoses 11.02.2010
Human study: omega-3 fatty acids delay molecular ageing 08.02.2010
Fish oil lengthens life in animal study 07.02.2010
Fish fatty acids reduce age-related physical performance decline 24.10.2009
Heavily taxed heart beats more slowly with fish oil 28.05.2009
Test tube study: fish oil is anti-estrogenic 13.05.2009
More fish fatty acids, more IGF-1 01.04.2009
Into sunbathing? Fish oil protects your skin 10.03.2009
Fish fatty acids keep prostate cancer under control 28.11.2008
How fish oil can help bodybuilders gain muscle mass 02.11.2008
Fish oil capsules reduce fat rolls 01.11.2008

Ergo-Log Excerpt: The anabolic effect of a few grams of nori protein per day


The anabolic effect of a few grams of nori protein per day
The protein in the Asian food product nori has an anabolic and anti-catabolic effect. If you consume a few grams of it on a daily basis, you should be able to eliminate the muscle-degrading effect of the corticosteroid dexamethasone. An animal study that South Korean researchers at Pukyong National University published in Marine Drugs suggests this.

Study
The researchers gave mice the muscle-degrading corticosteroid dexamethasone for 18 days. Some of the mice also received a supplement with protein from the alga Pyropia yezoensis.

Pyropia yezoensis is an edible alga. Dried Pyropia yezoensis is the raw material nori is made of, a food that is frequently used in Asian cuisine.

The anabolic effect of a few grams of nori protein per day

Half of the mice in the experimental group received 150 milligrams of nori protein per kilo of body weight daily, the other half 300 milligrams of nori protein. If the mice had been human beingsweighing 80 kg, they would have consumed 1200 or 2400 milligrams of nori protein daily. The dried nori sheets that you buy in the store consist of 40 percent protein, so you would need 3 or 6 grams of nori per day to get amount of protein the Koreans used.

Conclusion
"These findings demonstrated that Pyropia yezoensis protein supplementation increased protein synthesis and decreased protein breakdown to prevent muscle atrophy," summarize the Koreans. "Therefore, Pyropia yezoensis protein supplementation appears to be useful for preventing muscle atrophy."


Thursday, March 7, 2019

More Muscle for Me with HMB






Does HMB offer protection against cirrhosis, kidney damage, enlarged heart and dementia? 06.05.2017
Soya protein + HMB has same anabolic effect as whey 23.08.2016
HMB makes trained athletes even slimmer and fitter 03.05.2016
HMB makes athletes fitter and faster 12.11.2015
1g HMB raises bodybuilders' growth hormone and IGF-1 levels 23.04.2015
HMB: a myostatin inhibitor available from your supplements supplier 01.12.2014
Old-fashioned calcium HMB works better than HMB Free Acid, says rival 29.10.2014
HMB inhibits muscle atrophy by corticosteroids 11.10.2014
You'll get fitter if you use HMB Free Acid with your high-intensity interval training 28.05.2014
Twelve weeks' training with HMB Free Acid: 7 kg lean body mass gain, 5 kg fat loss 07.04.2014
HMB bulks muscle without strength training 07.10.2013
Maybe it's possible to stack leucine with HMB 24.08.2013
Build 9 kg more lean body mass with HMB-ATP combo 21.07.2013
HMB protects muscle mass during bed rest 07.04.2013
HMB Free Acid has immediate effect 31.03.2013
HMB-leucine combo boosts fat burning 13.03.2013
HMB slows down muscle loss if you're not training 17.12.12
Give volleyball players HMB for seven weeks… 29.10.2012
How HMB works 23.10.2012
HMB only works well after a loading phase 08.10.2012
HMB works wonders with over-seventies who do strength training 03.10.2012
HMB keeps aging body muscular and trim 25.09.2012
Lose weight with HMB and get a flying start to fat loss 23.09.2012
Creatine plus HMB 01.09.2012
HMB reduces muscle breakdown in endurance athletes 25.08.2012
HMB needs vitamin D 11.06.2012
The joint anabolic effect of EPA and HMB 27.10.2010
HMB's successor is called HICA 25.01.2010
HMB has virtually no effect, says meta study 06.08.2009






Tuesday, March 5, 2019

Thunder God Extract (Tripterygium wilfordii) May Support Weight Loss





General Information

Thunder god vine is a perennial vine native to China, Japan, and Korea. It has been used in China for health purposes for hundreds of years. Ancient Chinese practitioners used the root of thunder god vine to treat a range of conditions.

Common Name: thunder god vine, threewingnut, lei gong teng

Scientific Name: Tripterygium wilfordii

Extracts are prepared from the skinned root of the thunder god vine. Other portions of the Thunder God Vine are not edible, or for human consumption.

Your health care provider may have recommended this product for other conditions. Contact a health care provider if you have questions.

Avoid use during pregnancy/lactation.










Further Reading:



A Plant Called Thunder God Vine Could Give Us a Miracle Weight ...



May 28, 2015 - New research shows the plant is promising for treating obesity—but taking a pill to lose weight doesn't mean better health.


Learn more about Thunder God Vine uses, effectiveness, possible side effects, interactions, dosage, user ratings and products that contain Thunder God Vine. ... Garcinia Cambogia: Is It Safe for Weight Loss? dark green vegetables Article ...



Is Thunder God Vine Safe For Weight Loss? - Healthyy!






Traditional Chinese Medicine's Thunder God Vine Could Treat Obesity ...






Harvard study: Could Chinese 'thunder god vine' plant be cure-all for ...






The Thunder God Vine: A Herbal Way To Treat Obesity - Women Fitness






8 Impressive Benefits of Thunder God Vine | Organic Facts


If you suffer from obesity, adding thunder god vine to your ... as excess fat in the body is a major source of oxidative stress and is ...




Can Thunder God Vine Really Help With Weight Loss Or Is It Just ...


May 24, 2015 - Thunder god vine is being hailed as a potential tool for losing weight. This early Chinese herbal medicine is showing great promise in early ...



'Thunder God' Plant Could Help with Weight Loss - Live Science


May 21, 2015 - Moreover, Ozcan cautioned against using thunder god vine extract supplements for weight loss, as the plant contains a number of compounds ...

Buff Dudes DUMBBELL ONLY 12 Week Plan






PHASE 1 - Beginner's Full Body Dumbbell Gym Workout

Note: In this phase you’ll see that it consists of compound movements that will activate all of the muscles in the body for a full body workout. Whenever starting a new program, it’s good to ease your body into it and slowly increase the overload throughout the microcycle (or macrocycle) to help the body with adaptation while decreasing the chances of overtraining - this of course also depends on your experience levels in weight training.

{before each workout}
cardio warm up: 5 minutes
Mobility drills: 10 - 15 minutes
Rest times: 60 - 90 seconds




DAY 1 - Full Body
Goblet Squats 3 x 10
Bent Over Rows 3 x 10
Bench Press 3 x 10
Shoulder Press 3 x 10

Roll Outs 3 x 15

That completes day 1 of phase 1.




BUFF DUDES DUMBBELL ONLY PLAN | Day 2, Phase 1

Over the course of the next 12 weeks I'll be going through an intense program featuring dumbbells only. Be sure to follow along!!

PHASE 1 - Beginner's Full Body Dumbbell Gym Workout

Note: In this phase you’ll see that it consists of compound movements that will activate all of the muscles in the body for a full body workout. Whenever starting a new program, it’s good to ease your body into it and slowly increase the overload throughout the microcycle (or macrocycle) to help the body with adaptation while decreasing the chances of overtraining - this of course also depends on your experience levels in weight training.

{before each workout}
cardio warm up: 5 minutes
Mobility drills: 10 - 15 minutes
Rest times: 60 - 90 seconds




DAY 2 FULL BODY:

Farmer Squats 3 Sets x 10 Reps
Prone Row 3 Sets x 10 Reps
Incline Press 3 Sets x 10 Reps
Seated Shoulder Press 3 Sets x 10 Reps

Core:
Twisting Plank 3 Sets x 30 Reps (15 each side)

That completes day 2 of phase 1.




BUFF DUDES DUMBBELL ONLY PLAN | Day 3, Phase 1

Over the course of the next 12 weeks I'll be going through an intense program featuring dumbbells only. Be sure to follow along!!

PHASE 1 - Beginner's Full Body Dumbbell Gym Workout

Note: In this phase you’ll see that it consists of compound movements that will activate all of the muscles in the body for a full body workout. Whenever starting a new program, it’s good to ease your body into it and slowly increase the overload throughout the microcycle (or macrocycle) to help the body with adaptation while decreasing the chances of overtraining - this of course also depends on your experience levels in weight training.

{before each workout}
cardio warm up: 5 minutes
Mobility drills: 10 - 15 minutes
Rest times: 60 - 90 seconds




DAY 3 FULL BODY:

Step Ups 3 Sets x 10 Reps (each side)
Single Arm Row 3 Sets x 10 Reps (each side)
Single Arm Press 3 Sets x 10 Reps (each side)
Single Arm Shoulder Press 3 Sets x 10 Reps (each side)

Core:
Otis Ups 3 Sets x 15 Reps

That completes day 3 of phase 1. See you next time for PHASE 2, Day 1!




BUFF DUDES DUMBBELL ONLY PLAN | Day 1, Phase 2

Over the course of the next 12 weeks I'll be going through an intense program featuring dumbbells only. Be sure to follow along!!

PHASE 2 - Full Body Plus

Note: In this second phase you’ll notice it’s titled “full body plus”. That's because it’s introducing isolation movements to further the involvement of the smaller muscle groups while still focusing on the compound exercises. We’ll also be increasing the days you’ll be lifting. Making the compound movements slightly more complicated or difficult to further the overload on your body and sparking the adaptation process so you can continue seeing results.

{before each workout}
Jump Rope Warm Up: 5 minutes
Mobility Drills: 10 - 15 minutes
Rest Times Between Sets: 60 - 90 seconds




DAY 1 - FULL BODY + ISO

Full Body:
Squat Thrusters 4 Sets x 8 Reps
Commando Row 4 Sets x 8 Reps
Floor Press 4 Sets x 8 Reps
Hang Clean Press 4 Sets x 8 Reps

Isolation:
Skull Crushers 3 Sets x 10 Reps
Supinating Curls 3 Sets x 10 Reps

Core:
Superman's 3 Sets x 15 Reps

That completes day 1 of phase 2. See you next time for PHASE 2, Day 2!








BUFF DUDES DUMBBELL ONLY PLAN | Day 2, Phase 2

Over the course of the next 12 weeks I'll be going through an intense program featuring dumbbells only. Be sure to follow along!!

PHASE 2 - Full Body Plus

Note: In this second phase you’ll notice it’s titled “full body plus”. That's because it’s introducing isolation movements to further the involvement of the smaller muscle groups while still focusing on the compound exercises. We’ll also be increasing the days you’ll be lifting. Making the compound movements slightly more complicated or difficult to further the overload on your body and sparking the adaptation process so you can continue seeing results.

{before each workout}
Jump Rope Warm Up: 5 minutes
Mobility Drills: 10 - 15 minutes
Rest Times Between Sets: 60 - 90 seconds




DAY 2 - FULL BODY + ISO

Full Body:
Overhead Split Squat 4 Sets x 8 Reps
Bent Over Row (support head on bench) 4 Sets x 8 Reps
Close Bench Press 4 Sets x 8 Reps
Scott Press 4 Sets x 8 Reps

Isolation:
Pull Over 3 Sets x 10 Reps
Around the World (chest) 3 Sets x 10 Reps

Core:
Windshield Wipers 3 Sets x 20 Reps (10 each side)

That completes day 2 of phase 2. See you next time for PHASE 2, Day 3!

STAY BUFF.





MyFitnessPal Meal Plan and Weight Reports (30 days and 90 days)









Sunday, March 3, 2019

Get More Reps by Stacking Citrulline Malate and Sodium bicarbonate (baking soda)



Stack Pre-Workout
Citrulline Malate 6 grams
Sodium bicarbonate (baking soda) 1/4 to 1 teaspoon 
Daily
Creatine Monohydrate 3 to 5 grams

Beta-Alanine 1.6 to 3.2 grams

Start the baking soda at 1/4 teaspoon as it can cause diarrhea with high doses. Increase slowly.

Intra-Muscular acid buffers (Creatine and BA)
Extra-Cellular or blood acid buffer (baking soda)

Buffering results in more endurance and strength for better workouts. 

Sources:

Power-Start Lactic Acid Occlusion Training for Chest...Burn Fat and KEEP Your Muscle




Friday, March 1, 2019

Excerpt: How Long Does Testosterone Stay In Your System?

Testosterone cypionate: Reports document that the plasma elimination half-life of testosterone cypionate after intramuscular injection is around 8 days.  This means that it’ll take slightly over a week to eliminate 50% of the exogenous testosterone from your system.  Knowing this, we can estimate that it’ll take around 44 days (6.29 weeks) to have fully eliminated exogenous testosterone cypionate from your system.  Testosterone cypionate is known to stay in a user’s system for a considerably longer duration than enanthate and propionate esters.


Full Article: How Long Does Testosterone Stay In Your System?


Related Posts:

DIRTY DOZEN DUMBBELL DETONATOR! | BJ Gaddour Men's Health Dumbbells



There's a built-in warmup. A pair of 10-25 pound dumbbells and a 6x6 foot space is all you need. Perform each move for max reps in 40 seconds with 20 seconds of rest between moves:

1. Hollow-Body Fly Holds

2. Elevated Birddog Rows- Left

3. Elevated Birddog Rows- Right

4. Tall Kneeling 1-Arm Bottoms-Up Presses- Left

5. Tall Kneeling 1-Arm Bottoms-Up Presses- Right

6. Pushup Kickbacks to Hammer Curls

7. Multi-Level Split Squat 1-2 Presses- Left

8. Multi-Level Split Squat 1-2 Presses- Right

9. Split Squat + High Pulls- Left

10. Split Squat + High Pulls- Right

11. Staggered Skier Swings- Left

12. Staggered Skier Swings- Right

That’s 1 round that takes 10 minutes to complete. Do a single round as a starter or finisher. Do 3-5 rounds for a full workout, resting 1-2 minutes between rounds.