Monday, January 29, 2018

Bulbs With Benefits : The Surprising Effects of Garlic by Jerry Brainum

In this era of high-tech super supplements, it's easy to overlook some of the good old standbys. One such is supplement is garlic or even eating garlic itself. Garlic is not found in the typical bodybuilding nutrition regimen. If more bodybuilders knew about the good things that garlic does, though, they might consider adding a garlic supplement.

Garlic's benefits come from its sulfur content, which is also is true to an extent of onions. The sulfur compounds in garlic have been showing clinical studies to lower elevated blood lipids, such as cholesterol, provide antioxidant activity and lower elevated blood glucose, which may help prevent diabetes. In addition, garlic has shown anticancer activity in a number of studies, most famously lowering blood pressure. In fact a new study turned up that effect.

How garlic brings down blood pressure is of interest to bodybuilders. Just a few years ago nitric oxide was an obscure substance known only to medical researchers. It gained prominence in the bodybuilding community with the advent of supplements touted to boost its presence in the body. The reasoning: Since one of the primary effects of NO is that it dilates  blood vessels, the enhanced blood flow that results will increase the delivery of oxygen and nutrients to working muscle, which will have an ergogenic effect. In addition, NO is involved in the release of anabolic hormones, including testosterone and growth hormone.




Typical NO bodybuilding supplements contain the amino acid L-arginine as their primary ingredient. Arginine is the immediate precursor of NO synthesis in the body. Still, what determines how much NO is produced isn't arginine but rather the activity of enzymes that convert arginine into NO.

It turns out that garlic also boosts NO in the body. That's likely the reason that garlic lowers blood pressure, since the increased NO that results from eating garlic will dilate blood vessels. In addition, NO is rapidly degraded because of oxidants, and garlic's antioxidant activity should help extend NO activity.

Garlic is also great for your brain. Studies show that garlic helps protect the brain through its antioxidant activity. That's significant because the brain is loaded with polyunsaturated fat, such as the omega-3 fatty acid DHA. Such fats are highly prone to oxidation, however, and that opens the door to brain degeneration. Oxidation often produces excess inflammation, which is associated with Alzheimer's disease and other brain ills. 

Animal-based studies show that garlic intake appears to help prevent various brain maladies. Research done with rats given garlic shows increased memory retention.1 The mechanism is increased delivery of the amino acid L-tryptophan to the brain. Tryptophan is the precursor of the brain neurotransmitter serotonin, which helps memory and learning. Garlic helps shunt more tryptophan into the brain for conversion into serotonin.

                                                 In ancient Egypt garlic 

                                                 was distributed to the 

                                                 laborers on the pyramids 

                                                 because it decreased

                                                fatigue and aided recovery.

 

From an exercise standpoint, garlic offers several benefits.For one thing, it may reduce fatigue. In ancient Egypt garlic was freely distributed to the laborers who built the pyramids because it decreased fatigue and aided rapid recovery. For the same reasons it was given as a tonic to soldiers and athletes in ancient Rome. Other studies link garlic to increased muscle strength. No doubt the enhanced blood circulation that it brings plays a role. Mice and other lab animals supplemented with garlic show increased running times to exhaustion on treadmills, as well as longer swimming times.




Human studies with garlic show that it reduces the workload on the heart during exercise and reduces peak heart rate, which points to less heart stress during vigorous exercise. By helping lower high counts of cytokines, immune proteins that increase during exercise, garlic helps lower excess inflammation and speed up and improve exercise recovery.

A more recent study showed that an active ingredient in garlic may even help prevent excess muscle breakdown.2 The research involved isolated-muscle-cell exposure to garlic, specifically an ingredient in aged garlic called daillyl sulfide, or DAS. The cells were exposed to high heat, which results in cell breakdown, but when DAS was added to the muscle cell culture, the breakdown was blocked.



In another part of the study, rats with implanted tumors, who experience cachexia, or the accelerated loss of muscle that occurs in 80 percent of human cancer patients, were given DAS. So was a group of normal rats. While the cancer stricken rats didn't show any effects from the garlic compound, the normal rats had significant increases in muscle. Again, the mechanism was thought to be a blunting of the normal catabolic effects in muscle, which would tip the metabolic scales toward anabolism, or growth. Anabolic steroid drugs produce larger muscles because they provide both anabolic and anticatabolic effects.

While garlic cannot be characterized as a "super muscle growth" supplement, the fact that it helps prevent excess muscle breakdown in normal animals suggests that it may encourage similar effects in bodybuilders when used in conjunction with other anticatabolic supplements, such as whey and casein proteins, HMB and fish oil.

References


1 Haider,S.,et al.(2008). Repeated administration of fresh garlic increases memory retention in rats.J Med Food 11:675-79

2 Olivan,M.,et al.(2010) Nutraceutical inhibition of muscle proteolysis: A role of diallyl sulphide in the treatment of muscle wasting. Clin Nutr. In press

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©,2018 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited


Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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Sunday, December 3, 2017

How Arnold Schwarzenegger Really Trained by Strength Oldschool : Post with Jerry Brainum

By Strength Oldschool


I have collected first-hand accounts on how Arnold Schwarzenegger really trained including info on his diet.


I'm a massive fan of Arnold, but let’s face it, there’s a ton of bullshit information out there online, in books, in magazines etc. which makes it difficult knowing what to believe.


Well here’s first hand accounts taken from people who have trained with Arnold and observed him training in real life.




FIRST HAND ACCOUNTS



David C New mentions:



Are we to infer that you aren’t convinced of the accuracy of all the reports in Muscle Builder in the 70s? How about his encyclopedia (Arnold's Encyclopedia of Modern Bodybuilding) or his training booklets?






Dan Brillantino responds:


The Muscle Builder and the Encyclopedia I feel are exaggerated. I had a short conversation with Dr. Michael Walczak a couple of years ago through the PROPTA Personal Training site. He said Arnold’s workouts lasted a little over an hour and ate a normal diet (3 squares).







Jerry Brainum mentions:


It’s true that the various reports about Arnold’s training during his competitive years are mostly nonsense. I saw and trained with Arnold many times at the original Gold’s gym. He began training hard about 3 months prior to a contest, and did up to about 20 sets per muscle group. Some days, he favored training twice, doing one or two muscle groups per workout. He used moderately heavy weights, doing about 8-12 reps per set, up to 6 sets per exercise, especially legs. I remember this because when I trained legs with Arnold, my thighs were often exhausted after about 4 sets, but Arnold insisted on doing the full 6 sets. During the offseason, he would train for about an hour, 4 times a week. The one muscle that he trained hard year-round was calves, which explains why another poster on this site noticed that he still uses heavier weights when he trains his calves today. I don’t recall him ever being in the gym for more than about 1 1/2 hours. On some days, we would train in the morning, go down to the beach, get some sun, eat lunch, then head back to the gym for another workout.It was enjoyable to train with him in those days because he was a fun guy, but still took his training seriously, particularly prior to a contest. Most of the hijinks attributed to Arnold at that time were true. I know because I witnessed many of them. When I lived next door to Frank Zane in the early 70s, Frank set up a posing light in my living room, and he used to practice his posing there with Arnold and Franco while I was at school. I recall a funny incident at that time. Frank moved, but before he left, he asked if he could temporarily leave his trophies in my living room. I agreed to this arrangement. One afternoon, I came back to my apartment accompanied by a girl I had just met. She immediately noticed the large collection of trophies in my living room, and proceeded to read the names on the trophies, such as “Mr.America,” Mr.Universe,” Mr.International” and so on. She than looked at me in astonishment and asked,”Are all these trophies yours?” My response was,”Well, it’s my apartment, isn’t it?”




Dan Brillantino responds:

Hi Jerry,


Love your articles in IronMan! I deeply appreciate your time and detailed insight to my query. If I may,one more question? Were the bodyparts trained 2x or 3x a week? Was it a straight 6x/wk or 3on/1off,etc.


Thanks again for your valued input.


Dan




Jerry Brainum responds:


Thanks, Dan for that nice comment about my articles. As for Arnold, his precontest split was: day one: chest and back; day two: thighs, calves; day three: shoulders and arms. He would train 6 times a week, resting on Sundays. He would often split the upper body workouts into morning and evening sessions, depending on his mood and energy levels. Each muscle was trained twice weekly, and he would train calves about 4 days a week, and do some abs every day prior to a contest, as was the custom in those days. He never trained to failure, but did train intensely precontest. His offseason workouts were far more casual, he seemed to hardly break a sweat. I used to joke with him about his “15 minute” offseason training sessions.






Dan Brillantino responds:


Hi Jerry,

 Thanks again for such straight, honest info. Was Dr. Walczak on the money also regarding diet (3 squares, up to 1gm/kg bwt for protein}, lipotropcs, etc.?


Thanks again for your candor.


Dan




Jerry Brainum responds:


The Doctor was correct. Arnold never went on extreme diets. He would simply reduce his total caloric intake, while still consuming many of the same foods with a focus on protein foods. As a contest drew closer, however, he did reduce his carb intake, but never to zero. If he felt like having some ice cream, he would, but it never seemed to adversely affect his preparations. Interestingly enough, he wasn’t big on supplements, either. Weider would give him a ton of supplements, but he would give most of it away to his pals at the gym. He did like Rheo Blair’s milk and egg protein. I once saw him make a protein drink in a blender, then add some rum. When I asked him why the rum, he told me that the alcohol speeds the uptake of protein into the body. Perhaps he got that notion because of the rapidity of alcohol uptake, but who’s to argue with Arnold?




Nathan Pearl responds:


Jerry, Rheo also came up with the fact that alcohol, particularly hard liquor, increases the uptake of protein consumed at the same time. It does this by causing secretion of digestive fluids/acid. Rheo himself used a little whiskey with meals at times, particularly with beef. Before anyone goes nuts, however, this was a shot, maybe two, of the stuff, not an amount such as to create “God’s Own Drunk And A Fearless Man”.






©,2018 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited


Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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Wednesday, November 29, 2017

The Importance of Fiber by Jerry Brainum



Jerry Brainum discusses the importance of dietary fiber. For more information about nutrition, exercise science, supplements, fat-loss techniques that work, hormonal therapy, anti-aging research, exercise science and more subscribe today at www.appliedmetabolics.com.

©,2018 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited


Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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Monday, November 20, 2017

How Intestinal Bacteria Can Be Secretly Making You Fat | Straight Facts by Jerry Brainum



Published on Oct 31, 2018
Bodybuilders and fitness advocates need to pay very close attention to every aspect of their body. And while bodybuilders are very disciplined about their diets, their training, and their overall lifestyle in order to build the best physique possible... they can be largely missing out on one particular aspect of the body - the intestines. Known as the intestinal microbiome - the thousands of bacteria that live in your intestines and colon have a large impact on your body and your health.

To be more specific to bodybuilders - an imbalanced intestinal microbiome can lead to gaining more fat despite how much you train. Unfortunately, certain aspects of popular bodybuilding diets can attribute to an imbalance in your intestinal microbiome. That's why Jerry Brainum is setting the record straight so you can make sure you aren't accidentally sabotaging your body. Get the Straight Facts in our episode above!


©,2018 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited


Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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Wednesday, November 15, 2017

How Blood Test Results Can Be Misleading For Bodybuilders | Straight Facts by Jerry Brainum


While there are many people who don't do it. It's important to get blood tests somewhat regularly in order to have a better understanding of your health in the long term. This is especially true for athletes who push their body to the limit. But what many people don't know is that your test results can be different for bodybuilders... and lead to misleading assumptions potentially by doctors.

Much like any medical test results - it's important for doctors to know the context of your life and what you are doing/putting into your body in order to best understand what the results mean. What can potentially look like early signs of liver failure... might just be natural elevated levels for a bodybuilder after training. That's why Jerry Brainum breaks down key things to look out for to make sure you don't get prematurely diagnosed with a medical issue you don't really have. He also talks about the importance of taking tests and what to look out for when you are taking steroids regularly. Check it out above!


©,2018 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited


Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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Thursday, September 21, 2017

Olympia 2017 Breakdown: How Phil Heath Won And Flex Wheeler Lost | Straight Facts by Jerry Brainum



The Mr. Olympia 2017 is over and now we need to wait an entire year before the next rousing mega event. But in the aftermath of this year's Olympia weekend there has been an incredible response to Phil Heath's narrow victory of Big Ramy. Many believing for the first time that Phil was the obvious loser. Jerry Brainum watched the entire live stream broadcast over the weekend and decided to give us his comprehensive breakdown of the entire event. He goes into every Men's Open and Classic Physique competitor and, most importantly, explains the real reason why Phil Heath ended up winning. He also goes into detail about Flex Wheeler's return to the stage and why he didn't make it into the top 6. This is the most detailed analysis of the Olympia 2017 you'll find anywhere on the web. Take it in and get some real insight into one of the biggest competitions of the year. Check it out above!

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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Monday, May 22, 2017

Top 9 Factors Of Perfect Bodybuilding Genetics | Straight Facts With Jerry Brainum


It's no secret that genetics play a big role in bodybuilding. But what does that mean exactly? It's easy to look at someone like Phil Heath, Ronnie Coleman, or Flex Wheeler and say - "They have perfect bodybuilding genetics." But what is actually going on with in the genetic make up that favors a bodybuilding physique?

 It turns out there is a lot more to it all than just "looking good" - and Jerry Brainum has the top 9 factors that help determine good genetics. Hard work is unavoidable... but watch this detailed list to find out if maybe you actually have some good genetics already. Learn how it can help you max your gains and physique in the episode above.


©,2017 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited


Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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