Think Muscle Newsletter #14

October 20, 2001

Complete PDF Version

Message from the Editor, Bryan Haycock, MS, CSCS

If You Had a Limited Budget, What Supplements Would You Buy?

Just wanted to give an update on the supplements. Many of you have responded to the survey in the last newsletter and the results are as follows:

As you can see, the Protein powder is by far in highest demand, followed by Essential Fatty Acids (EFA), a Meal Replacement powder (MRP) and an Anabolic. This is no surprise and only goes to show the education and experience of ThinkMuscle readers. Your responses reflect the correct prioritizing of currently available supplements, regardless of what is in fashion.

I am frequently asked, "If you had a limited budget, what supplements would you buy?" This is a great question. The reality is that most people don’t have an unlimited amount of money to spend on supplements; so getting the most out of their monthly investment is critical.

Hypertrophy-Specific Training Q&A (October 2001) by Bryan Haycock

This is one fundamental difference between Hypertrophy-Specific Training (HST) and HIT. HST is designed only to stimulate growth. Strength of course will increase as well during HST training but this is not the primary goal of the method. It isn't necessary to push against a weight that won't move (due to load or fatigue) to induce the necessary strain to muscle that leads to growth. After years of training I realized that I would never get any bigger training the way I was unless I could get stronger, but I couldn't get any stronger until I got bigger. I had to discover a way to get bigger without getting stronger first. The HST method allows a person to get bigger before they get stronger. Accomplishing this is dependent on frequent loading (hitting same muscle at least 3 times per week), rapid progression in loading (mandatory increase in weight every workout), and Strategic Deconditioning (a week or so completely off to allow the muscle to become vulnerable to the training stimulus). HIT training takes this "deconditioning" too far. They think the muscle is "recovering" when it is actually past recovery and beginning to decondition thus allowing the stimulus to work the next time the muscle is trained. Unfortunately, the rate of growth is greatly dependant on the frequency of the stimulus. So with HST you hit a muscle at least 3 times as often as with HIT, and growth is greatly accelerated.

Creative Applications of Circuit Training: Fatigue Management Strategies for Bodybuilders, Part II by Charles Staley

CT for Strength Development - Although many bodybuilders and fitness enthusiasts may be inclined to skip this section, let me remind you that strength and lean mass gain have a symbiotic relationship— they each depend on the other. Think of strength training as developing the neural aspect of the neuromuscular system, and mass training as augmenting the muscular portion of that system— both aspects must be addressed if you want to make maximal progress. When you’re training for maximal strength development, emphasize the following points…

Anorectic Pharmacology Part II: The Absurdity of the New Diet Drugs by Karlis Ullis, MD and Josh Shackman, MA

Both Xenical and Meridia are indicated for obese individuals (BMI greater than 30). So would an already lean bodybuilder trying to reduce his bodyfat even further have any use for either of these drugs? I have not heard of any burgeoning black market in Venice Beach or West Hollywood for either of these drugs, nor have any of my bodybuilding patients asked me for a prescription. Xenical is a big no-no for any bodybuilder, as most bodybuilders already eat relatively healthy and balanced diets. All Xenical will do for them is increase their time in the bathroom and make them lose weight in their wallets. Meridia may have some hope for bodybuilders, although not much.