onsdag 12 juni 2013

BARELY LEGAL (kosttillskott)

Wysocki, jag har gått igenom Martin Berkhans tillskottslista och tillhörande Q&A förut. Min slutsats då var att i stort sett ingenting var att rekommendera - utom de vanliga och ofarliga tillskotten som jag redan använder och rekommenderar.

Nu har jag gått igenom listan igen utan att hitta något som han helhjärtat rekommenderar och som ger tydliga effekter och helst utan större biverkningar. Vitaminer (särskilt D), omega-3-olja, BCAA (inkl betaalanin), kaffe, te, kreatin och proteinpulver ger mig allt jag vill ha. Resten verkar mest jobbigt utan att ha någon riktig effekt på styrka eller storlek. Berkhan själv säger att han inte tar någon PWO eller testobooster t.ex. även om han har provat förr.

Jag står således tills vidare kvar vid min dom att de tillskott de flesta hobbytränande bloggare lägger sina pengar på är värdelösa. Med det sagt tar jag ändå gärna emot tips på saker som fungerar och jag är lite lockad av att lansera en likaledes värdelös produkt men med en lockande och vilseledande innehållsförteckning: BARELY LEGAL ska den heta och ha (o)lämpliga bilder på burken för att hamra in varumärket och dess effekter.

Andra produkter som har nämnts i kommentarsfältet är synefrin och fenyletylamin (finns i kakao och kallas kärleksmolekylen eller lyckomolekylen). Synefrin verkar lite obehagligt och klassas i vissa fall som doping (se nedan). PEA är lite svårt att få att verka i kroppen, men förefaller samtidigt mindre skadligt. PEA känns mest lovande och skulle definitivt få en plats i BARELY LEGAL. Varken synefrin eller PEA lockar mig i dagsläget.






































Leangains lista med mina kommentarer:

Multivitamin

Billigt, ofarligt och liksom "varför inte?" även om det sannolikt inte behövs. Jag tar en multivitamin varje dag - precis som Berkhan

Fish Oil

Omega-3 är en av de bästa hälsoförsäkringar du kan få. Dessutom påskyndar den återhämtning och minskar inflammationsbenägenheten i kroppen. Du slipper några förkylningar och du kan träna lite hårdare, lite oftare

Calcium

Berkhan tycker att man kan ta kalciumtillskott om man har kalciumfattig diet - annars inte

Vitamin D

Vitamin D har på senare år visat sig vara ett viktigt tillskott i norr, inte minst på vintern. Jag tar D-vitamin, ca 2000-5000 IE om dagen. Vitamin D har kopplingar till inflammation, cancer, depression mfl "diffusa" åkommor och komplex.

Branched-Chain Amino Acids

Jag tar BCAA före och efter fastande träningspass - precis som Berkhan. Jag använder Purple Wraath. Det är knappast något magiskt med grenade aminosyror och betaalanin men man får i sig det viktigaste inför ett fastande pass utan att slösa med kalorierna och råka bryta fastan.


Berkhan: "I use BCAA pre-workout whenever I train fasted. You can read more on why here and here. I prefer Purple Wraath by Controlled Labs. It contains beta-alanine as well, which gives me a nice little tingle and also seems to aid a bit with intra-set recovery and muscle endurance in the higher rep ranges. Take 10 g pre-workout if you train fasted."
Creatine

Jag tar kreatin ibland. Jag har inte märkt någon effekt utom att jag brukar gå upp ett kg ungefär under månaden jag tar det och sen tappar jag vikten veckorna efter. Forskningen verkar dock ganska entydigt hitta positiva resultat och jag kör en månad då och då när jag har läst om effekterna ännu en gång. Berkhan gillar det skarpt.

Berkhan: "Creatine is the only legal supplement with numerous scientific studies to support it's effectiveness."
Beta-Alanine

Aha! Här kommer Berkhans första magiska tillskott, dvs något lätt esoteriskt för hobbytränaren och som har vetenskapligt stöd. Jag får tydligen i mig lite när jag dricker purple wraath när jag tränar fastande, men Berkhan säger att man kan ta det separat också för att få hjälp i högrepset, t.ex. för crossfitträning och kettlebells.

Berkhan: "I get beta-alanine through my BCAA-supplement, but this amino acid is also availabe as a stand-alone supplement; and as such has shown to boost exercise performance. As I noted before, the effect is only noticeable in the higher rep ranges (12 reps and above)."
Whey protein

Proteinpulver behöver knappast någon presentation. Bättre, billigare och enklare sätt att få i sig enbart protein är svårt att hitta. En köttbit är t.ex. lite svår att ha med sig och är dessutom lite väl långsam som post workout-dryck. Jag dricker emellertid hellre en liter mjölk efter träningen eftersom jag vill ha både kolhydrater och protein (och kalcium).

Casein protein

Kasein tas upp långsammare av kroppen än vassle så det passar som mellanmål eller innan läggdags. Jag tycker alla kaseinprodukter smakar äckligt så jag äter hellre ren äggvita i form av en omelett om jag vill ha bara kasein och inget annat.

Glucosamine

Mot ledsmärta. inget för mig.

Caffeine

Kaffe, cola, te, koffeinpiller och andra produkter med koffein kan göra dig pigg, aktiv och höja ämnesomsättningen. Jag håller mig till te, kaffe och cola och ser inget behov eller utrymme för mer koffein än 2-3 enheter om dagen - senast till lunch om jag sen ska kunna sova bra.Clenbutrx

This stuff is nasty as hell. On the plus side, it has a quite potent stimulatory effect and works very well as an appetite suppressant.

Vad säger han egentligen? Man blir alltså inte hungrig... samt "stimulerad". Jag bedömer det som meningslöst. Hunger kan man alltid bota med ett glas vatten. Dessutom, har inte Clen blivit förbjudet i Sverige?VPX Meltdown

If you can't stand the horrid taste of Clenbutrx, VPX Meltdown is a great alternative. This one actually has legit scientific backing, which is a true rarity when it comes to fat loss products. You can read both (free full text) studies on Meltdown
here and here. Note the effect on resting energy expenditure. Not bad.

Är inte Meltdown också förbjudet? Annars kanske det vore något för SQUATS istället för meningslösa Celsius
 
Yohimbine HCL

Punktförbränning av fett. Ännu en produkt för folk som har svårt att bli av med det sista fettet. Det är intressant för tävlingsbyggare, men varför tvinga ned sig från 8% till 6% kroppsfett mha trots allt lite tveksamma produkter (ångestattacker någon?) om man inte tävlar? Nåja, jag dissar inte det här helt och hållet och kanske t.o.m. kommer testa det någon gång när jag har läst på mer, men bieffekterna verkar å andra sidan inte vara något jag vill uppleva.

Pure yohimbine may lead to feelings of anxiety and even panic attacks in predisposed individuals.

This herb may be particularily useful for those trying to get rid of stubborn body fat - such as the fat covering lower abs and back in lean men and thighs and hips in lean women. Hokey as that may sound, there is a valid explanation for how this occurs. Lyle McDonald explains this in great detail in The Stubborn Body Fat Solution. In short, yohimbine inhibits alpha-2-receptors (and lower abs/back has a high density of a2-receptors) which aids with blood flow and fat mobilization from stubborn fat areas.

Yohimbine is another fat loss product that has been proven effective in clinical trials and
this is perhaps the most widely cited study on the effects of yohimbine on bodycomposition.
AlphaBurn

En aptitdämpare som inte ger samma stressfaktor som Yohimbine? Aptitdämpning är helt meningslöst för mig. Det är ju bara att inte äta om man inte vill. Frågan är om det har någon magisk punktförbrännande effekt. Valet mellan yohimbine och alphaburn kan vara svårt då alphaburn tydligen inte "känns" lika mycket vilket kan vara både bra och dåligt beroende på tycke och smak.

... rauwolscine, which is a stereoisomer of yohimbine. Reg from Predator Nutrition recently sent me a box of these and I can vouch for it's psychoactive effects not being as rough as pure yohimbine. While it won't make you as jumpy and jittery as yohimbine, it seems to have a pretty potent appetite suppressive effect.L-Tyrosine

LT verkar kunna boosta effekten av andra stimulanter som t.ex. koffein, men annars har begränsad egen effekt. Jag gissar att man får ännu svårare att sova. Berkhan skriver att det kan användas för att öka sitt fokus om man har svårt att koncentrera sig under extrema dieter. Min dom är att det verkar meningslöst utom kanske för tävlingsbyggare.

L-tyrosine is a precursor ("building block") to the catecholamines dopamine and norepinephrine. For this reason, it has been studied in the context of performance enhancement among other things. Although studies show mixed results, empirical evidence suggests that tyrosine has it's use as a pre-workout stimulant when combined with other substances such as caffeine. It seems to enhance the effect of other stimulatory substances, which has been my experience as well. Tyrosine has also shown promise in alleviating the decrements in cognitive performance associated with stress and fatigue. For this reason, it might be useful for keeping your mind sharp during intense stints of dieting.

Jack3d Review (Pre-workout/Fat loss)

Berkhan har inte hittat några studier som ger stöd åt Jack3d som fettförbrännare. Han ger en rätt ljummen rekommendation till Jack3d, men mest för att det innehåller tillskotten ovan (koffein, kreatin, arginin, betaalanin) snarare än det enda extra tillskottet geranimin. Bieffekterna verkar inte heller så trevliga: illamående, apitbrist, panikkänslor. Inget för mig; verkar meningslöst om man redan tar kreatin och kaffe t.ex.

By the way, I haven't found any studies to back the effectiveness of 1,3-dimethylamylamine for fat loss

recommended, but certainly not essential, list of supplements

contains 1,3-Dimethylamylamine also known as geranamine

I got an intense urge to do the dishes. During training, I didn't notice anything out of the norm besides a somewhat uncomfortable back pump after squatting

thought of food made me queasy

slightly panicky feelings

as an appetite surpressant or stimulant

leads to that "focused" feeling. Or that urge to do something, anything


******************************
I've been trying a wide range of pre-workout supplements but I've never found something worth recommending. Some like the extra pump from NO Xplode and similar nitric oxide based supps, I just don't any use for it.

I was pleasantly surprised by
Jack3d. Besides the usual ingredients present in many pre-workout supplements, such as caffeine, creatine, arginine and beta-alanine, it contains 1,3-Dimethylamylamine also known as geranamine. This is a potent stimulant (as far as legal alternatives goes) and this is what provides the oomph in this product. Apparently Geranamine is used as recreational drug in some circles and banned in a few countries. I wouldn't be surprised if we'll see more countries banning it soon as everything that is mildly effective seems to get a ban sooner or later. Shortly after I wrote the supplements guide
, Meltdown and Clenbutrx both got banned in Sweden.

Anyway, being somewhat resistant to stims, I started off with the maximum recommended dosage the first time (three scoops). After 5-10 minutes, I could tell that it was working as I got an intense urge to do the dishes. During training, I didn't notice anything out of the norm besides a somewhat uncomfortable back pump after squatting. After training, I had to wait two hours before my appetite returned. I never have problems eating after training, especially not after fasted training, but the thought of food made me queasy. I also noticed some slightly panicky feelings at that point, the kind where you want to crawl out of your own skin. Nothing serious, but for those sensitive to CNS stimulants or prone to anxiety attacks, I would not recommend starting off with the highest dose like I did. However, it seems tolerance develops and within a few days I could use the maximum recommended dosage without any side-effects. Unfortunately, the stimulant effect is also lessened.

In my experience, Jack3d is quite effective, but less so for the purpose it's advertised. I see it's use mainly as an appetite surpressant or stimulant, much like ephedrine. The mechanism by which Jack3d exerts its effect is also similar to ephedrine in that it increases epinephrine/adrenaline, which in turn boosts lipolysis and leads to that "focused" feeling. Or that urge to do something, anything.

Either way you want to use it, for a pre-workout or motivational boost, or appetite surpression, Jack3d works, which is why it ends up on my list of recommended, but certainly not essential, list of supplements.

By the way, I haven't found any studies to back the effectiveness of 1,3-dimethylamylamine for fat loss. If anyone knows of any human trials regarding its use for weight loss or improving cognition, alertness, or anything else for that matter, let me know. I always try to find some scientifical backing for the supplements I recommend but I'm at a loss for this one.

Adipoxil Review
Ännu en aptitdämpare, men kanske också fettförbrännare. Den här verkar bygga delvis på cayennepeppar. Konstigt nog får den kaffe att smaka skit och Berkhan blev illamående av den. Trots att den borde vara stimulerande så var den inte det skriver Berkhan, vilket faktiskt kan locka mig litegrann om den faktiskt har de signifikanta fettförbrännande effekter som MB säger. Å andra sidan... jag äter ganska mycket cayennepeppar i alla fall så varför ta adipoxil?


Adipoxil is a strange beast. It's different from all other fat burners reviewed here in the sense that it has no stimulatory properties. At the same time, it's a very potent appetite suppressant - at least as far as legal alternatives goes. I suspect this might be explained by the synephrine and the "lipolytic oxidation protocol," which contains cayenne pepper and various other thermorgenic compounds. Synephrine and cayenne pepper are both known to suppress appetite.

There's also a peculiar side-effect that's noticeable shortly after ingesting the tabs; it alters taste, and specifically it made coffee undrinkable. I'm not sure how to describe it. I'm a coffee-fiend but that hot cup of goodness turned wretched after I downed the tabs. Also, be careful with the dosing and don't go for double dose the first time you try it. I experienced nausea with two tabs and it wasn't very pleasant.

Anyway, Adipoxil might be a good alternative for those looking for a supplement without pronounced stimulatory properties. I need to add a big disclaimer here however; Adipoxil does contain Yohimbine and caffeine, and should provide a stimulatory effect. I might just be a weird outlier to not have noticed anything. If you do try it, let me know in comments if you felt anything. I should also note that I only tried this three days in a row, so I'm not sure about tolerance issues. For the short time I ran it, it worked very well.

I also tried another supplement from iForce Nutrition, the makers of Adipoxil: a pre-workout supplement called
"Maximize V2". This was nothing special - pretty much the same as Jack3d, but less potent.

Bland frågor och svar säger Berkhan att han inte tar några PWO eller testoboosters. PWO funkar inte annat än för temporär pump och testoboosters har för svag pris/performance/skade-ratio. Han rekommenderar dock den som vill ta ett koffeinpiller kombinerat med alphaburn direkt på morgonen. Jag nöjer mig nog ändå med en kopp kaffe då både alphaburn och yohimbine verkar lite tveksamma..






HELA TEXTEN FRÅN LEANGAINS

Swedish visitors should order from Svenskt Kosttillskott if they want the cheapest and fastest delivery.

European and UK visitors may also find
Predator Nutrition a highly attractive and reliable alternative. They ship all across Europe, so that's great. Their rates are very competitive and it may interest some of you that they have some banned/discontinued supplements in stock. Enter code: "leangains" to get 5% off your order.Multivitamin

Popping a multi with your first meal is a cheap and easy way to safeguard against any potential vitamin and mineral deficiencies in your diet. Is it needed? Probably not, but it's better to be safe than sorry.
Fish Oil

Unless you've been living under a rock the last decade, you don't need me to give you any long-winded explanation for this one. Maintaining a good omega-3:omega-6-ratio
is important and we get too much of the latter. Take 2 g EPA and 1.5 g DHA per day.

Read:
"Omega-3 Fatty Acids for Muscle Growth: Promising Potential."

Recommended brands:
NutraSea Original Liquid (liquid) or Ultra Omega-3 (softgels).

Calcium

Calcium
increases fat excretion and boosts testosterone.
That's great stuff and we obviously want our calcium intake in the optimal range. Adding a 500-750 mg tablet to your daily diet wíll usually do the trick. If you get enough calcium through your diet, there's no need to supplement it.Vitamin D

Emerging scientific evidence suggests that people don't get enough vitamin D to function optimally. The newfound interest for this vitamin and it's potential benefits was actually featured in
New York Time's Top Ten List of medical breakthroughs in 2007. Here's a good (and free) full-text paper on vitamin D's role in health and disease. Moreover, vitamin D may boost strength and athletic performance. 2000 IU/day is a conservative and safe dosage, but some people use considerably higher doses without any negative implications.Branched-Chain Amino Acids

I use BCAA pre-workout whenever I train fasted. You can read more on why
here and here. I prefer Purple Wraath by Controlled Labs. It contains beta-alanine as well, which gives me a nice little tingle and also seems to aid a bit with intra-set recovery and muscle endurance in the higher rep ranges. Take 10 g pre-workout if you train fasted.

Alternative BCAA: I've been using
Xtend from Scivation for my fasted training sessions ever since stores around here ran out of Purple Wraath a few months ago. Taste and effects wise, it's pretty much a toss-up between Xtend and Wraath. Price wise, Xtend can't be beaten. Flavor wise, Xtend is very agreeable and I prefer "Refreshing Watermelon".Creatine

Creatine is the only legal supplement with numerous
scientific studies to support it's effectiveness. It's so far ahead of the competition that it's the only supplement I can place in this category with a straight face. Besides elevating muscle creatine contents for a direct performance boost, creatine may boost muscle growth through effects on satellite cell proliferation, myogenic transcription factors and insulin-like growth factor-1 signalling (if that sounds like greek to you, let's just say all of this is "good stuff").
Beta-Alanine

I get beta-alanine through
my BCAA-supplement, but this amino acid is also availabe as a stand-alone supplement; and as such has shown to boost exercise performance. As I noted before, the effect is only noticeable in the higher rep ranges (12 reps and above). The study summarizes the effect as "beta-alanine...have demonstrated improvements in performance during multiple bouts of high-intensity exercise and in single bouts of exercise lasting more than 60 s." So it won't improve your maximal strength, but anaerobic threshold and time to exhaustion will be enhanced. This may be particularily useful for CrossFit-practitioners and those training with kettlebells.

enhanced. This may be particularily useful for CrossFit-practitioners and those training with kettlebells.Whey protein

Ideal use is pre-and post-workout. Optimum 100% Whey is the top selling product at bodybuilding.com. I would venture to guess that's due much to the innovative tastes available. I've tried Caramel Toffee Fudge and Extreme Milk Chocolate and both are very tasty.
Casein protein

Ideal use is pre-bedtime, but it could be used at any other time during the day as well. Casein protein is slow releasing and provides more satiety than whey protein in general.

For the best tasting casein protein,
check out this post.Glucosamine

While I've been lucky enough to never find any use for this supplement personally, clients claim to have used it successfully for relieving joint pain.
Studies support such notions and state that glucosamine seems to be a safe and effective supplement for relieving pain and stiffness in joints.For fat loss

Note that intermittent fasting potentiates the effect of stimulants. Any stimulant ingested during the fasted phase will have a greater effect compared to it's ingestion during the fed state. Some caution should therefore be exercised for those not familiar with the use of stimulants.
Caffeine

If you're not a regular coffee drinker, you're really missing out by not adding caffeine to your diet when the going gets tough. It's cheap, suppressses appetite and has
thermogenic properties.Clenbutrx

This stuff is nasty as hell. On the plus side, it has a quite potent stimulatory effect and works very well as an appetite suppressant.
VPX Meltdown

If you can't stand the horrid taste of Clenbutrx, VPX Meltdown is a great alternative. This one actually has legit scientific backing, which is a true rarity when it comes to fat loss products. You can read both (free full text) studies on Meltdown
here and here. Note the effect on resting energy expenditure. Not bad.

.Yohimbine HCL

This herb may be particularily useful for those trying to get rid of stubborn body fat - such as the fat covering lower abs and back in lean men and thighs and hips in lean women. Hokey as that may sound, there is a valid explanation for how this occurs. Lyle McDonald explains this in great detail in
The Stubborn Body Fat Solution. In short, yohimbine inhibits alpha-2-receptors (and lower abs/back has a high density of a2-receptors) which aids with blood flow and fat mobilization from stubborn fat areas.

Yohimbine is another fat loss product that has been proven effective in clinical trials and
this is perhaps the most widely cited study on the effects of yohimbine on bodycomposition.AlphaBurn

Pure yohimbine may lead to feelings of anxiety and even panic attacks in predisposed individuals. A better alternative can be found in Alpha Burn, and other supplements containing
rauwolscine, which is a stereoisomer of yohimbine. Reg from Predator Nutrition recently sent me a box of these and I can vouch for it's psychoactive effects not being as rough as pure yohimbine. While it won't make you as jumpy and jittery as yohimbine, it seems to have a pretty potent appetite suppressive effect.L-Tyrosine

L-tyrosine is a precursor ("building block") to the catecholamines dopamine and norepinephrine. For this reason, it has been studied in the context of
performance enhancement among other things. Although studies show mixed results, empirical evidence suggests that tyrosine has it's use as a pre-workout stimulant when combined with other substances such as caffeine. It seems to enhance the effect of other stimulatory substances, which has been my experience as well. Tyrosine has also shown promise in alleviating the decrements in cognitive performance associated with stress and fatigue. For this reason, it might be useful for keeping your mind sharp during intense stints of dieting.

Jack3d Review (Pre-workout/Fat loss)

I've been trying a wide range of pre-workout supplements but I've never found something worth recommending. Some like the extra pump from NO Xplode and similar nitric oxide based supps, I just don't any use for it.

I was pleasantly surprised by
Jack3d. Besides the usual ingredients present in many pre-workout supplements, such as caffeine, creatine, arginine and beta-alanine, it contains 1,3-Dimethylamylamine also known as geranamine. This is a potent stimulant (as far as legal alternatives goes) and this is what provides the oomph in this product. Apparently Geranamine is used as recreational drug in some circles and banned in a few countries. I wouldn't be surprised if we'll see more countries banning it soon as everything that is mildly effective seems to get a ban sooner or later. Shortly after I wrote the supplements guide, Meltdown and Clenbutrx both got banned in Sweden.

Anyway, being somewhat resistant to stims, I started off with the maximum recommended dosage the first time (three scoops). After 5-10 minutes, I could tell that it was working as I got an intense urge to do the dishes. During training, I didn't notice anything out of the norm besides a somewhat uncomfortable back pump after squatting. After training, I had to wait two hours before my appetite returned. I never have problems eating after training, especially not after fasted training, but the thought of food made me queasy. I also noticed some slightly panicky feelings at that point, the kind where you want to crawl out of your own skin. Nothing serious, but for those sensitive to CNS stimulants or prone to anxiety attacks, I would not recommend starting off with the highest dose like I did. However, it seems tolerance develops and within a few days I could use the maximum recommended dosage without any side-effects. Unfortunately, the stimulant effect is also lessened.

In my experience, Jack3d is quite effective, but less so for the purpose it's advertised. I see it's use mainly as an appetite surpressant or stimulant, much like ephedrine. The mechanism by which Jack3d exerts its effect is also similar to ephedrine in that it increases epinephrine/adrenaline, which in turn boosts lipolysis and leads to that "focused" feeling. Or that urge to do something, anything.

Either way you want to use it, for a pre-workout or motivational boost, or appetite surpression, Jack3d works, which is why it ends up on my list of recommended, but certainly not essential, list of supplements.

By the way, I haven't found any studies to back the effectiveness of 1,3-dimethylamylamine for fat loss. If anyone knows of any human trials regarding its use for weight loss or improving cognition, alertness, or anything else for that matter, let me know. I always try to find some scientifical backing for the supplements I recommend but I'm at a loss for this one.

.Adipoxil Review
Adipoxil is a strange beast. It's different from all other fat burners reviewed here in the sense that it has no stimulatory properties. At the same time, it's a very potent appetite suppressant - at least as far as legal alternatives goes. I suspect this might be explained by the synephrine and the "lipolytic oxidation protocol," which contains cayenne pepper and various other thermorgenic compounds. Synephrine and cayenne pepper are both known to suppress appetite.

There's also a peculiar side-effect that's noticeable shortly after ingesting the tabs; it alters taste, and specifically it made coffee undrinkable. I'm not sure how to describe it. I'm a coffee-fiend but that hot cup of goodness turned wretched after I downed the tabs. Also, be careful with the dosing and don't go for double dose the first time you try it. I experienced nausea with two tabs and it wasn't very pleasant.

Anyway, Adipoxil might be a good alternative for those looking for a supplement without pronounced stimulatory properties. I need to add a big disclaimer here however; Adipoxil does contain Yohimbine and caffeine, and should provide a stimulatory effect. I might just be a weird outlier to not have noticed anything. If you do try it, let me know in comments if you felt anything. I should also note that I only tried this three days in a row, so I'm not sure about tolerance issues. For the short time I ran it, it worked very well.

I also tried another supplement from iForce Nutrition, the makers of Adipoxil: a pre-workout supplement called
"Maximize V2". This was nothing special - pretty much the same as Jack3d, but less potent.

Remember that you can enter "leangains" as code when ordering from Predator Nutrition and get 5% off your order.
I receive no commissions; instead you get cheaper supplements.

Q&A:
"1. Pre-workout supplements??? I have been taking 1.M.R for about a month now and am still making 5 pound increases on my big lifts."

There are none that I would recommend atm (as in them being very effective for anything else than a better pump).

Caffeine "works", i.e consistently shows performance increases in studies, though it's more so for endurance based work.

"2. Test Boosters? I am thinking of doing a 2month cycle. I understand that the supplement companies sell more hype than anything but is this a valid supplement to include once and awhile?"

I do not recommend pro-hormones but if you wanna go that route there's a few effective "legal" supps. However, I have not looked into this much and can't give any specific recs.

Keep in mind that these exist on the market only due to regulatory authorities being too slow in banning the substances they contain. Like steroids they all come with side-effects.

The general consensus is, I think, that from a pure effect vs side-effect point of view, (legal) pro-hormones are inferior to many other (all illegal) steroids.

do you recommend stacking a 200mg caffeine pill with an alphaburn pill first thing in the morning?"Yes

4 kommentarer:

  1. "Synefrin verkar lite obehagligt och klassas i vissa fall som doping (se nedan)."

    Det samma kan sägas om koffein iofs. Det blev väl t o m infört på WADA-listan samtidigt som koffein :). Det är alltså enbart förbjudet på tävling, på träning får man använda det så mycket man vill.

    Meltdown togs av marknaden i Sverige just för att den innehöll Yohimbe HCl om jag inte missminner mig. Och Yohimbe HCl läkemedelsklassades. Det var under 2010 tror jag. Förbjudet innebär förstås knappast att man inte får inneha och bruka grejerna. Som läkemedel är det dock reglerat hur de får säljas eller importeras.

    SvaraRadera
  2. Bra poäng med koffein. Å andra sidan kanske det räcker med koffein då. Inga av produkterna verkar dock ha särskilt kraftfulla effekter i förhållande till pris och bieffekter. Någon annan som har testat får gärna berätta om sina erfarenheter av dessa eller andra produkter.

    SvaraRadera
  3. Jo, min egen linje just nu är att koffein är tungt nog. Det går att få ut väldigt mkt av koffein om man inte är tillvand, och väldigt lite av synefrin om man är tillvand.

    Något som jag tycker hjälper skärpan under långa strongmanpass är annars Scivation Xtend. Salter, BCAAs, L-leucin och glutamin. Man är fräschare mot slutet på ngt sätt.

    Om Celsius så tycker jag att det är en bra deal om man vill betala 20 kr för 200 mg koffein. Men för typ 40 kr får man en hel förpackning kaffe som innehåller ganska väldigt mycket mer koffein än så :). Mina 200 mg koffeinpiller betalade jag sedan nog inte ens en krona pillret för.

    SvaraRadera

Träna effektivt; minimalt för maximala resultat

Det här är en träningsblogg (men även finans, teknologi, futurism, filosofi och life hacking). Jag lyfter skivstänger varannan dag, inte alltid utan alkohol fortfarande rusande genom ådrorna. Efteråt dricker jag en liter mjölk. Inga dyra tillskott som ändå inte fungerar.

Jag kör få och enkla övningar, alltid med fria vikter. Jag tror på att träna mindre än alla andra, men smart, och på att njuta av all mat jag tycker om. Cardio är begränsad till 3-4h hundpromenad om dagen samt 15 minuter på löpbandet varannan dag.

Basen i min träning är något som liknar 5x5 i knäböj, marklyft och bänkpress, men jag kompletterar med lite fler och lättare i t.ex. militärpress, dips, rodd och chin-ups.

Mina stats: 44 år, 90kg, 183cm, 140kg bänkpress, 180kg (och 5x170), 155kg knäböj.

Utnyttja "Resurserna" här intill för inspiration. Själva bloggen nedan är annars bara en träningsdagbok samt lite filosoferande om hur man blir en bättre människa.

MOTTO 1: Aldrig kötta - Work smarter, not harder
MOTTO 2: Alltid vila - Träna kort och effektivt 1%, vila 99%
MOTTO 3: Cardio valfritt - Det behövs inte för deff, men en del gillar det. Hoppa över cardio och PW om du tycker att det är tråkigt.

TOO WEIRD TO LIVE, TOO RARE TO DIE