SNS Focus XT and Citrulline Malate.....Biatch!

[TheHardOne]

7/15/12 Cardio

-30 mins of Cardio (basketball, mixture of low intensity / high intensity)
-1/2 Scoop Focus XT, 4g Cit Malate Pre (hour and a half pre)
-Felt really good today! Better than usual!
-Trained on a Empty stomach
-My cardiovascular has improved so much! My mobility is improved aswell!
-Chest has never been this sore before. LOL

[mr.cooper69]

Looking great. The enhanced cardiovascular capacity is one of citrulline malate's many benefits

[TheHardOne]

Looking great. The enhanced cardiovascular capacity is one of citrulline malate's many benefits

And during my weight training, its like I don't even get fatigued anymore, after that temporary lactic acid burn from my sets, I don't feel like im about to pass out, now this may sound like im not "pushing myself to the limit"...oh trust me, its a Branch Warren like atmosphere when I train, this citrulline malate combination with the Focus XT SURPRINSGLY has taken my performance to a whole new level. Yeah im surprised big time lol, a supplement that doesn't have that much hype packs a BIG punch. So happy I have this in bulk(100 servings), I never want to run out haha. Gota give a big thanks to you again Mr.Coop and the rest of SNS, im very appreciated for this opportunity!

Heres another quick update, started at 205 almost 2 months ago, went up to around 215 at a lower bodyfat in a few weeks, dropped down to 206ish, then yesterday weighed in at 215, waist feels alot smaller, abdominals/obliques much more visible than before! (sorry that my workouts seem a bit boring because of the light weight, don't worry, the numbers will sky rocket....ehhhh....this week!....guarantee it!!!! Stay tuned!)

[mr.cooper69]

And during my weight training, its like I don't even get fatigued anymore, after that temporary lactic acid burn from my sets, I don't feel like im about to pass out, now this may sound like im not "pushing myself to the limit"...oh trust me, its a Branch Warren like atmosphere when I train, this citrulline malate combination with the Focus XT SURPRINSGLY has taken my performance to a whole new level. Yeah im surprised big time lol, a supplement that doesn't have that much hype packs a BIG punch. So happy I have this in bulk(100 servings), I never want to run out haha. Gota give a big thanks to you again Mr.Coop and the rest of SNS, im very appreciated for this opportunity!

Heres another quick update, started at 205 almost 2 months ago, went up to around 215 at a lower bodyfat in a few weeks, dropped down to 206ish, then yesterday weighed in at 215, waist feels alot smaller, abdominals/obliques much more visible than before! (sorry that my workouts seem a bit boring because of the light weight, don't worry, the numbers will sky rocket....ehhhh....this week!....guarantee it!!!! Stay tuned!)

Great to hear dude. The combo is one of my favorites, and I'm actually taking it + an ephedrine tab as my current preworkout.

[TheHardOne]

7/16/12 Quads

*Pre Pump without fatigue
Leg Extensions 5 sets of 8-15 reps

*CNS Warm up
Barbell Squats (shoulder width / feet pointing out) (no where near maximum weight, no where near fatigue, once tempo is explosive, time to start my workout) (rest periods designed for performance...until I feel im ready)
135x8
225x4
275x3
315x2
365x1
405x2

*Progression Work (rest periods designed for performance, tempo designed for fast twitch activation)
Barbell Squats with a deadstop to fire the fast twitch motor neruons (literally a deadstop, my calves are touching my hamstrings for 1-2 seconds on every rep) (narrow stance / feet pointing neutral)
225x6
275x8 (PR with this execution) (have done 405 for 14 like this in the past but with a wreckless tempo, with 275 I can make my quads fire through the entire range of motion)

*Fatigue Work (not necessary for muscle growth, but a insane fella like me has to do something intense before leaving the gym)
Hack Squats (tempo for fast twitch activation) (narrow / feet pointing out)
150x6
290x6 drop set to 230x6 (surprisingly a PR with this tempo / execution)

Leg Extensions (tempo more towards slow switch firing)
170x10
230x15 (squeezing the concentric as hard as possible)

*Stretch targeted muscle for 60 seconds

**Notes**
-I tend to get insane with my workouts....I had to hold myself back today....its come down to having insane crazy workouts burning out the nervous system with a bunch of volume / drop sets, or progress by increasing load with a designed tempo for fast twitch activation with minimal fatigue work.....ughhh it feels like half assing a workout, but its literally the other way around....go have a insane workout not grow, have a boring workout and grow/progress. Kumbaya ma lord! lol

-7g cit malate / focus xt(1/2 scoop) pre

[TheHardOne]

Once again, im sorry if my workouts look boring with the lighter weights haha.

[Rhadam]

Those are light weights?

[TheHardOne]

Those are light weights?

Well its all relative lol, I use to lift alot heavier when I was 18 and im still trying to mentally get past this mental barrier of lifting lighter weight, people in the gym don't come up to me anymore and tell me "how much of uh beast i am" now that I lift alot lighter haha. Its cool though.

[TheHardOne]

7/17/12 Arms

-Pre Pump
-CNS Warm up (various multi joint movements until explosive force / tempo is achieved)

-Barbell Curls (each set alternated with a wide / narrow grip) (tempo same as always) (PR with this execution)
95x6
115x6
95x7
95x6
95x5
95x4

-Closer Grip Bench Press
275x9 (pr)
295x4 (pr)
275x7? I think? lol too focused.

-Fatigue / Pump Work (taking the muscle through its entire range of motion)
**Triceps (various pushdowns / overhead extensions, 4 sets, 20 sec rest periods between sets)
**Biceps/Brachialis (various angles of curls / grips, 8 sets 20 sec rest periods)

***Notes***
-My tricep pump HURT today! lol! Love it!
-6g Cit Malate Pre / 1 scoop Focus XT pre (30 mins pre!)
-Holy **** its GROWING TIME! Told you the numbers would sky rocket this week!
-My overall tricep volume is a bit lower to compensate my recovery because I train delts/chest on separate days which indirectly will still fire my triceps.

[Rhadam]

Strong close grip bench. You're right though, it's all relative. Very impressed with your workout style, don't see many guys that can keep that up day in day out.

[TheHardOne]

Strong close grip bench. You're right though, it's all relative. Very impressed with your workout style, don't see many guys that can keep that up day in day out.

Thanks man, those words motivate me! I actually was planning to have a rest day today....took a scoop of Focus Xt for the hell of it and BAM! My Game Face is on! And ended up having a awesome workout, was very focused today!

[TheHardOne]

Next time I go to the gym I gota weigh myself, lol im noticing my recovery is through the roof right now.....ill play the guessing game.....on thursday when I weigh myself...I will be....217! (if I can get a hold of my friends cell, ill snap some pics!)

[Rhadam]

Looking foreward to the pics! Personally i don't know what i'm going to do when i have to cycle off Focus XT. Can't wait till we get the caffeine free version up and running.

[TheHardOne]

7/18/12

-I just can't sleep anymore, at most ill get like 3 hours....this has been going on for years now, the Doctor couldn't even solve my sleeping problems....ive tried various methods already(already went through months of taking out the stimulants...didnt do anything).....ughhh! Even though I still recover fast and feel amazing, I know 3 hours a night can't be healthy long term.

-1 hour of Low intensity Cardio first thing in the morning
-1 scoop Focus XT, 1 scoop Citrulline Malate

-Didn't want to push the high intensity cardio this morning because yesterday my calories were a bit lower than usual....living on a tight budget sometimes there is nothing in the fridge and can't afford groceries until next pay day. #keepMyHeadUpHighduringTheseHa rdTimes

[TheHardOne]

7/18/12 Progress! (cardiovascular / overall athletic ability progress)

-Got to play in a real(meaning score/stats are recorded/quarter duration is 20 mins a quarter) basketball game today!
-Cardiovascular levels were put to the test.....im literally in beast mode cardiovascular shape.
-Since I didn't get super tired I was able to use my power to my advantage, we won the game, my numbers were 21 rebounds, 11 assist, 16 points(missed so many easy shots from overshooting lol)....no one else had more than 6 rebounds. I ran our team as the point guard today, lol. Even though I was the heaviest guy there I was also the quickest / most explosive so I used that to my advantage. Pretty cool to know im getting in really good shape even when building more muscle.
-My feet and ankles took a beating though haha!
-1/2 scoop Focus XT pre, 4g cit malate pre
-Awesome thing....expecting to be flat from this very high intensity cardio session, my muscles feeling extremely full? Awesome!

[ConcreteConny]

This is the most informative log I've seen in a long while!
Great work - keep it up

[TheHardOne]

This is the most informative log I've seen in a long while!
Great work - keep it up

Thanks buddy! Just making sure I stay consistent and ensuring nothing gets half assed!

[TheHardOne]

7/18/12

Article of the Week!

Getting Big Through TUT (posted on TNation)
by Jim Kielbaso – 7/18/2012 Getting Big Through TUT


"Ask a hundred coaches or bodybuilders for the best way to increase muscle mass and you'll get about a hundred different answers.

Unfortunately, much of the advice will border on ridiculous. The volume in typical bodybuilding programs is often so high that the only way to recover is through serious chemical enhancement.

That's one of the perks of anabolic steroids: you can do pretty much anything and get bigger, so crazy high volume workouts are fine. But if you prefer a more natural approach to getting bigger, you need to understand the science behind hypertrophy, and how to take advantage of it.

The Science of Hypertrophy

Hypertrophy is the end result of increased protein synthesis within our muscles following training and proper nutrition. Our body adds protein to muscle fibers, which thickens them. Ideally, this thickening continues and slowly builds, making our muscles bigger and stronger.

But this doesn't just happen. Our body doesn't want to change. We have to force it to adapt, and the way we train is very important.

A review of the literature on hypertrophy reveals that the most important factor in training is mechanical tension. Tension is created when we lift heavy stuff and our muscles contract against it. The actin and myosin strands in our muscle fibers working against the tension triggers a series of reactions in our body.

Brad Schoenfeld, one of the leading experts on the science of hypertrophy, wrote "It is believed that mechanical tension disturbs the integrity of skeletal muscle, causing mechanochemically transduced molecular and cellular responses in myofibers and satellite cells."

What this means is that tension on your muscles increases protein synthesis in the fibers. If you're trying to get big, that's good.

More recently, Dr. Keith Baar was researching the p70S6K relationship to hypertrophy. He discovered that the key regulator of muscle protein synthesis is something called the mTOR pathway.

He also found that the more mTOR is stimulated, the more protein synthesis occurs, and that there's a direct relationship between mTOR and mechanical tension. The more tension a muscle is put under, the greater the mTOR stimulation.

Tension
Getting Big Through TUT


There are two parts to tension that are important to stimulating mTOR:

Load
Time Under Tension (TUT)

As the load increases so does tension, which stimulates mTOR, thereby increasing protein synthesis, which is what makes our muscles bigger.

So, all we have to do is lift really heavy weights, right? Not exactly.

We can't forget about TUT. TUT also stimulates increases in mTOR, so the longer our muscles are under tension, the more we ultimately increase protein synthesis.

Okay, what we need to do is lift lighter weights for more reps, right? Again, not exactly.

mTOR actually starts to be inhibited after about 60 seconds of tension, and if the load is too light, we reduce tension.

So, the trick is to find the right balance of load and TUT.

Doing one, really heavy rep will produce a lot of tension, but a very short TUT. We need to find the heaviest weights that we can move for a little under 60 seconds.

If one rep takes 4-5 seconds (1 second up, 1 second hold, 2-3 seconds down), then shoot for between 6-12 reps to maximize both load and TUT. You can argue about whether 6 or 12 reps are better, but it's anyone's guess. In fact, it might not even matter because the two factors (load & TUT) probably combine equally at either end of the range.

Metabolic Demands
Getting Big Through TUT


Another extremely important finding that Dr. Baar uncovered is that mTOR is actually turned off by too much work or metabolic demand. We know that Testosterone drops significantly in workouts lasting more than one hour, which isn't good for muscular growth. It seems that mTOR acts the same way.

It was also discovered that workouts using a great deal of ATP also lower mTOR, which means we want to use as little energy as possible during maximal tension workouts if the goal is hypertrophy.

In short, we need to fully recover between sets and avoid doing too much metabolically demanding activity during the workout, otherwise mTOR will start to shut down, limiting the hypertrophic effect of the workout.

This is why workouts like P90X or Crossfit get people ripped and lean, but not big. They're so metabolically demanding that mTOR shuts off, limiting protein synthesis. This is great if you want to lose weight and look lean, but bad if you want to move up a shirt size or two.

So when using the techniques described later in this article (or for any hypertrophy training routine), the research indicates that full recovery should take place between sets so that:

Maximal effort can be given on each set
Your heart rate can return to normal levels to reduce the overall metabolic demand.

Now if all this rest almost sounds like you'll be wasting time farting around, realize how many of the top bodybuilders train. If you've ever watched their videos, they take a long time between sets talking, posing, cracking jokes, and preparing for the next set.

Does Ronnie Coleman seem in a hurry when he's yelling "Yeah buddy!" from across the gym? And he was definitely on to something when he said, "Everybody wants to be a bodybuilder, but ain't nobody want to lift these heavy-ass weights."

As juiced and genetically gifted as Big Ronnie may be, he understood mechanical tension.

Another Wrinkle
Getting Big Through TUT


Doing sets of 6-12 reps is a good start, and limiting the metabolic demand is even better, but let's take advantage of all the science we have available. Numerous studies have clearly shown that eccentric contractions (negatives) are very important to hypertrophy. This has been demonstrated in MRI studies that reveal how much more muscle is stimulated during eccentrics compared to concentric-only training.

Eccentrics have been shown to create greater motor unit fatigue and increase protein synthesis and p70S6K more than concentric or isometrics. We can also handle greater weights (about 120% of our max concentric ability) eccentrically, which means larger loads may be used, creating greater tension.

Heavy eccentrics also cause greater localized muscle trauma, which has been shown to activate even more tissue repair and protein synthesis. They also provoke Type II fibers to a greater degree, and these fast-twitch fibers have greater hypertrophic potential than Type I fibers.

Eccentrics are demanding, however, so you can't do a ton of them or do them too frequently without running the risk of injury or overtraining. Make sure to recover fully between workouts.

There are a few other problems with heavy eccentrics. One is that they often require a partner. The other is that the greatest tension-producing eccentrics are done at fast speeds. Fast eccentrics also create tremendous tendon trauma – which we definitely don't want – and can be dangerous. Tendon trauma also takes significantly longer to repair than muscle tissue trauma, which means you must rest longer between workouts.

Machines for Growth?

To safely and practically take advantage of eccentrics, plan one day every week or two for eccentric training, and get ready to use some machines.

Machines obviously aren't as "functional" as free weights but they're a great way to incorporate eccentric training. Remember, our muscles don't care where the tension comes from, they simply respond to it. So go ahead and use free weights and other functional methods most of the time, but take advantage of machines for this one specific purpose.

My two favorite ways to blend science and machines for hypertrophy are:

Drop sets
Unilateral assistance


Drop Sets

Anyone that's been training hard has tried drop sets at some point. Machines, especially with a weight stack, are perfect because you don't need a partner – you can easily change weights very quickly, and they're safer than free weights because you can't drop anything on yourself as you fatigue.

Unlike the drop sets you did back in high school, for best results remember the science. We want to create maximal tension and keep the TUT under 60 seconds. This requires starting quite heavy for more tension and only performing 1-2 drops. You also want to drop the weight as quickly as possible so your muscles aren't going without tension for very long.

Drop sets work because you're always using the heaviest load possible at that moment. You're creating maximal tension on every rep, especially at the beginning of the set when you're fresh. Start with a weight you can only get 2-4 reps with (allowing for huge amounts of tension), then drop the weight once you get tired to lengthen the TUT.

You're also stimulating a maximal number of motor units. As some motor units fatigue during the first set, other fatigue-resistant motor units are still fresh. Dropping the weight and continuing forces these fresh motor units to work without the help of the already-fatigued motor units that have already "crapped out." This means we can stimulate muscle fibers that would otherwise not be touched in a standard set, creating a bigger effect on the muscle.

Unilateral Assistance
Getting Big Through TUT


Unilateral assistance work is the key to take advantage of heavy eccentrics when you're by yourself. The basic idea is to focus on one limb/side at a time, using maximal weight for that side. Use both limbs to lift the weight, but only one to lower. Only use the "assistance limb" as much as required to raise the weight.

Let's use a biceps curl machine as an example. Suppose you can curl 100 pounds for one rep using your right arm. That would create maximum mechanical tension, but the TUT would be very short.

Here's what to do: put 100 pounds on the machine and curl up with both arms, but only use the left arm just enough to get the weight up. At the top, hold the weight for one second and slowly release your left hand from the bar. Lower the weight smoothly (2-3 seconds) with the right arm only. At the bottom, use your left arm again, raise the weight and repeat.

You'll reach a point where you can't control the negative any more, usually in the critical 6-12 rep range. Don't go past 60 seconds or let it get out of control – use your assistance arm if necessary so it doesn't get dangerously fast. The assistance arm will "assist" a little more on each rep as fatigue sets in.

Great machines for this kind of training include:

Leg curl variations
Biceps curl machine
Triceps extension machine
Seated dip machines
Chest press
Row with chest pad
Leg press with limiter that stops the carriage at the bottom. (Hammer & Pendulum make great pieces)
Unilateral pulldown
Leg extension
Back extension on glute ham raise
Calf raise

Unilateral assistance works best on machines where both sides are connected (meaning both sides move even if you push on only one side), but you can make it work on any exercise with a little creativity.

On unilateral machines like the Hammer Strength chest press or pulldown, you can put your assistance hand on the same side as your working hand for the concentric, then release it and use only one hand for the eccentric.

One of my favorite applications is on a leg press with a range limiter like the Hammer Strength or Pendulum versions. I like it because it's one of the few ways to safely use high load eccentrics on a compound lower body movement. It's not safe to load up a bar heavy and do eccentric squats or deadlifts, so this is a safer alternative for building the legs.

Amino Acids

Without getting too much into the nutrition side of hypertrophy, it's important to note that Dr. Baar's investigation into mTOR also revealed that increased concentrations of amino acids in the blood directly after a workout also stimulated mTOR production.

This means that peri-workout nutrition makes a big difference in your ability to grow. Skimp out on the muscle-building proteins during the workout window and you risk sabotaging the whole process.

Wrap Up

If you've been looking for a practical and natural way to maximize your gains, science has the answer. Use the research on mTOR and hypertrophy to your advantage by:

Concentrating on the 6-12 rep range
Using the heaviest weights possible to increase tension
Keeping maximum tension on the muscles for up to 60 seconds
Taking advantage of eccentrics and breakdowns
Reducing the metabolic demand of your hypertrophy workouts by recovering fully between sets
Making sure you've got amino acids in the form of sound peri-workout nutrition flowing through your veins to maximize the effects of mTOR.

If you're used to following the magic workouts featured in the monthly muscle mags, this type of training will feel very different. You won't necessarily get the same "pump" as with other routines, and you'll feel kind of fresh because of the long rest periods between sets.

Don't be fooled. The eccentric work will leave you extremely sore the next day, so be sure to give yourself sufficient rest before hitting it again.

Size training deserves a scientific approach just like strength training. Apply these principles and get growing."

[Rhadam]

Sucks about the sleep issues, unbelieveable you can recover on that little sleep. Really is a testament do a great diet i guess.

[TheHardOne]

Sucks about the sleep issues, unbelieveable you can recover on that little sleep. Really is a testament do a great diet i guess.

Yeah man, it really sucks because I have to be careful not to "overdo" my workouts, sometimes I tend to go absolutely crazy in the gym and then next thing you know it looks like I atrophied, face gets puffy, neural fatigue which even effects my HIIT cardio, and my body isn't as receptive to nutrients....just a disaster lol.

Gotta do what I gotta do though!