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Alpha-Ketoisocaproate

(Known as KIC, Alpha-Ketoisocaproate)

Muscle Builder

Part of the Amino Acid group

Alpha-ketoisocaproate (KIC) is a keto acid of the amino acid leucine. Branched-chain keto acids are very similar to branched-chain amino acids, the only difference being the presence of a keto group instead of an amino group. KIC is anti-catabolic, which means it contributes to muscle growth by helping to move the body from a catabolic (muscle wasting) to anabolic (muscle building) state.

Since any intense physical exercise is catabolic, some feel that KIC will is of immense value to bodybuilders, strength athletes and regular gym users wanting to gain muscle size and strength.

The interest in KIC started when Dr. Steve Nissen began researching the amino acid leucine (pronounced loo-seen) and how it affects muscle growth. Nissen and his colleagues discovered that it was a compound called alpha-ketoisokeproate (known simply as KIC) that was active in animals.

Every muscle in your body is made up of millions of muscle cells. When you exercise, these cells are subject to tremendous amounts of stress. Think of them like a car tyre – when you train, you create several punctures in the tyre. Proteins then leak from these damaged cells until they are repaired several days later.

KIC works in a very similar way to HMB, in that it plugs the leaks in muscle cells, leading to greater gains in lean mass, muscle strength and a reduction in muscle damage during periods of intense training [2]. Most experts believe that KIC is most effective when combined with HMB, as there is very little evidence to show that it’s effective when taken alone, unless very large doses are used.

The standard dose is 50-100 milligrams of KIC for every 1000 milligrams of HMB. Take 150-300 milligrams daily.

KIC and HMB have a significant effect on muscle size and strength within 2-3 weeks. Most users report feeling a difference in strength after 10-12 days.

KIC should be used in combination with HMB and a diet rich in protein with a high biological value (such as whey).

L-Glutamine

(Known as Glutamine, L-Glutamine)

Part of the Amino Acid group

Supports the immune system

Muscle Builder

Aids health

Aids recovery

Boosts growth hormone

Glutamine is considered a “conditionally essential amino acid” because it can be manufactured in the body, but under extreme physical stress (such as training with weights 3-4 times each week) the demand for glutamine exceeds the body’s ability to make it.

Anyone who exercises on a regular basis (3-4 times per week) may deplete their glutamine stores. This is because they are placing a large demand on their muscles, where much of the glutamine in the body is stored. Athletes who overstress their muscles (without adequate time for recovery between workouts) may be at increased risk for infection and often recover slowly from injuries. This is also true for people who participate in prolonged exercise, such as ultra-marathon runners. Glutamine supplementation is extremely useful for anyone who exercises regularly, especially individuals wanting to gain muscle size and strength.

Glutamine is a nutrient essential for muscle growth, as it’s the most abundant amino acid in muscle tissue. Your body is able to make glutamine on its own. However, intense physical exercise, or any form of prolonged stress, can deplete glutamine levels. This is why most informed nutrition experts now recommend the use of glutamine supplements.

Glutamine’s power is common knowledge to doctors and clinicians, who regularly use it to treat patients with illness, injury or infection [3]. Several types of important immune cells rely on glutamine for energy. Without it, the immune system would be impaired. Glutamine also appears to be necessary for normal brain function and digestion.

During periods of intense training, your can’t make enough glutamine. Without an adequate supply of glutamine, muscle growth takes a back seat while your body simply recovers from your last workout. In fact, studies show that strength athletes (such as powerlifters) have lower Glutamine levels than cyclists or runners [1]. Regular high intensity exercise can lead to a 45% drop in glutamine levels in just 7 days [2]. One trial carried in the prestigious Journal of Nutrition shows that large doses of glutamine accelerate muscle growth four-fold compared to a placebo [5].

Glutamine stimulates the synthesis of new protein within your muscle, thereby facilitating new muscle growth, and increasing the size and strength of your muscles by increasing muscle cell volumisation (increasing the retention of water within muscle fibres), in much the same way as Creatine does. That’s why adding glutamine to your diet is so important. The bigger the “pool” of glutamine in your body, the faster your muscles grow.

Not only does Glutamine play a vital role in building muscle, studies also show that glutamine boosts growth hormone levels, helping you burn fat faster. As little as two grams of glutamine can double growth hormone levels after just 30 minutes [4].

For maximum results, most experts recommend the use of 5-10 grams of glutamine daily, in one or two divided doses throughout the day.

Glutamine supplementation for several weeks usually leads to an increase in muscle “fullness”. Most athletes also report a greater ability to recover between workouts. Used regularly for several months, glutamine will also make your body more resistant to infection.

Glutamine can be consumed alone, but most athletes and bodybuilders combine it with other nutrients, such as Creatine , Whey Protein (which itself is rich in glutamine) and HMB. Initial research also shows that glutamine absorption is greater when combined with a mixture of Bicarbonates (potassium and sodium bicarbonates), which serve to reduce acidity in the stomach.

Conjugated Linoleic Acid

(Known as CLA, Conjugated Linoleic Acid)

Aids health

Hormone control

Aids definition & fat loss

Controls appetite

Essential Fatty Acid

Conjugated linoleic acid (CLA) is a naturally occurring fatty acid. Found in many dairy products and in beef, it has been studied extensively since it was discovered more than a decade ago. Human studies show that CLA is highly effective at promoting fat loss while preserving lean muscle mass [5]. In animals CLA has been shown to combat several types of cancer, atherosclerosis and diabetes, and also to enhance immune function.

CLA is suitable for anyone wanting to lose weight while preserving lean muscle mass. Some research shows CLA to be effective at helping with the maintenance of weight loss, making it suitable for anyone who has recently lost weight and wants to prevent the lost weight from returning.

Your body contains millions of tiny fat cells. To lose weight, you have to literally drain the fat out of the cell and burn it for energy. Unfortunately, every fat cell in your body is literally programmed to store fat. And the less fat you have, the harder your body will fight to hold on to every last pound.

According to Dr. Michael Pariza, a CLA expert based at the University of Wisconsin, “every fat cell in the body wants to get big. What the CLA does is force that fat cell to stay little by affecting a number of enzymes that are ordinarily responsible for filling it with lipids.” In other words, CLA literally diverts the calories you eat AWAY from fat and into muscle tissue [4].

For instance, scientists from Sweden took a group of 60 overweight subjects, and gave them different doses of CLA for 12 weeks [1]. The amounts varied from 1.7 to 6.8 grams daily. Subjects took 3 capsules with breakfast, lunch and dinner. The results showed that CLA (in a daily dosage of at least 3.4 grams per day) increased fat loss. Those who didn’t use CLA gained weight. More interesting still, CLA users gained muscle – despite the fact they followed only a very “light” training programme.

A similar trial also shows that CLA is an effective aid to weight loss. Eighty overweight people took part in a six-month U.S. study, conducted at the University of Wisconsin in Madison. The participants dieted and exercised and, as expected, most initially lost weight, according to Michael Pariza, Ph.D., director of the university’s Food Research Institute, and one of the lead researchers for the study. But, as often happens, many regained some of the weight lost when they stopped their diets, he said.

The people who did not take CLA put pounds back on at a ratio of 75 percent fat to 25 percent lean, which is typical for most people, points out Pariza. For the people taking CLA, less fat was regained and more muscle mass was retained. “The ratio was more like 50:50 – 50 percent fat and 50 percent muscle,” according to Pariza. “That is very significant. It leads to the idea that CLA could be useful in weight management,” he said. “Our results also showed that CLA made it easier for people to stay on their diets.” Previous trials show that CLA also has positive effects on muscle growth.

Scientists at Kent State University found that CLA users experienced a nine-fold greater increase in arm size compared to subjects using a placebo supplement. Researchers at the University of Memphis showed that CLA led to 223% greater strength gains after just 28 days of training.

A study carried in the May 1998 edition of the journal Medicine and Science in Sports and Exercise reports that after six weeks of CLA supplementation, a group of novice bodybuilders were 202% stronger than controls [3].

High-quality CLA is usually found in dark (such as amber or brown) soft gel capsules. The bottle CLA is stored in should not be clear. The use of a bottle that blocks light ensures that the potential for the degradation and oxidation of CLA is reduced. Beware of extremely cheap sources of CLA that don’t list the amounts of CLA contained in each capsule. Tests show they often contain little of the active ingredient.

The research to date shows that 2.5-5 grams (2,500-5,000 milligrams) of CLA daily delivers optimum results. CLA is not a stimulant, and most experts consider it to be safe to use for extended periods of time. CLA is usually taken with meals, in divided doses of 800-1500 milligrams.

Combined with a good diet and an effective exercise programme, CLA will help you lose 1-2 pounds of fat each week. Beacuse of its effect on muscle growth, most CLA users gain muscle strength and size at the same time. CLA will also help you keep the weight off by diverting calories in the food you eat away from fat storage and towards muscle tissue.

Some preliminary research shows that CLA works well with Caffeine at promoting fat loss and muscle growth, though the data have yet to be published. Some experts also believe that CLA has a synergistic effect with Green Tea extract. This means that the two supplements combined will produce greater results than either one taken alone.

Alpha-lipoic acid

(Known as Lipoic acid, Thioctic acid, Lipoate, Dihydrolipoic acid, ALA, Alpha-lipoic acid)

Muscle Builder

Aids definition & fat loss

Hormone control

Controls carbohydrate

Antioxidant

Alpha Lipoic Acid is an antioxidant that is manufactured in the human body. Antioxidants are substances that work by attacking “free radicals,” waste products created when the body turns food into energy.

Alpha lipoic acid is very popular with bodybuilders wanting to lose fat while building muscle. It’s also used extensively by competitive bodybuilders prior to a competition to put the “finishing touch” to their physiques. Because of its unique properties as an antioxidant, Alpha Lipoic Acid is also used by people who are healthy and want to stay that way.

Alpha lipoic acid is an enzyme found in the mitochondria – the energy producing structures found in our cells. As a dietary supplement, Alpha Lipoic Acid acts as a powerful antioxidant, where it works in synergy with other antioxidants like vitamins C and E.

Alpha Lipoic Acid has several potential benefits for bodybuilders. Studies shown that Alpha Lipoic Acid speeds the removal of glucose (sugar) from the blood, and drives it into muscle rather than fat cells [1]. This also lowers insulin levels. Not only does insulin stimulate fat storage, it also inhibits the action of hormone sensitive lipase, the enzyme responsible for breaking down stored fat and preparing it for use as energy.

In a four-week study, 74 subjects were given either a placebo or lipoic acid in doses of 600 milligrams once daily, twice daily, or three times daily [4]. There was a 27% increase in glucose disposal among subjects given lipoic acid. Single doses of 1000 milligrams have been shown to increase glucose clearance by about 50% [3]. This means that supplementation with Alpha Lipoic Acid has the dual effect of increasing muscle size (in both the short- and long-term) while minimising fat gain.

In the late 1980s, scientists realized that Alpha Lipoic Acid possessed potent antioxidant properties that could prevent healthy cells from getting damaged by unstable oxygen molecules called free radicals. It has proved to be many times more potent than antioxidants such as vitamins C and E. It even recycles C and E (as well as other antioxidants), enhancing their effectiveness.

The unique ability of Alpha Lipoic Acid to be active in water and lipid compartments of the body is important because most antioxidants, such as vitamins C and E, are effective in only one area or the other. Alpha Lipoic Acid can reach tissues composed mainly of fat, such as the nervous system, as well as those made mainly of water, such as the heart. Adding to the importance of Alpha Lipoic Acid is its role in the production of glutathione, one of the chief antioxidants produced directly by the body. In addition to functioning as an antioxidant, this hard-working nutrient assists the B vitamins in producing energy from the protein, carbohydrate, and fat in the diet.

Because Alpha Lipoic Acid can pass easily into the brain, it has protective effects on brain and nerve tissue and shows promise as a treatment for stroke and other brain disorders involving free radical damage. Animals treated with Alpha Lipoic Acid, for example, suffered less brain damage and had a four times greater survival rate after a stroke than the animals who did not receive this supplement.

Good food sources of Alpha Lipoic Acid include spinach, broccoli, beef, yeast (particularly Brewer’s yeast), and certain organ meats (such as the kidney and heart). However, in order to get the concentrated doses needed to replicate the amounts used in research, many experts recommend supplements.

For great training results take 200 milligrams 15-20 minutes before training. For muscle growth and general antioxidant support, the recommended dose of Alpha Lipoic Acid is 100 milligrams 2-3 times daily.

Bodybuilders generally report greater feelings of muscle “fullness” when approximately 200 milligrams of Alpha Lipoic Acid is taken 15-20 minutes before exercise or a competition.

Some bodybuilders also combine Alpha Lipoic Acid with nutrients such as Vanadyl Sulphate Chromium and  and use it before exercise or a contest to enhance vascularity and muscle hardness.

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Instructions

Preparation

Mount wide dip bar with oblique grip (bar diagonal under palm), arms straight with shoulders above hands. Step down onto assistance lever with hips and knees bent.

Execution

Lower body by bending arms allowing elbows to flare out to sides. When slight stretch is felt in chest or shoulders push body up until arms are straight. Repeat.

Comments

See mount and dismount Some assisted machines require you to kneel on platform instead of standing on bar. Also see Assisted Triceps Dip.