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by Hypertrophy
Publication Date: July 19, 1999
As we approach the new millennium we find the science of building muscle progressing faster than ever before. Long gone are the days of simple trial and error when it comes to building muscle. The modern bodybuilder demands more than just "hear say" if they are to adopt a new training routine or nutritional supplement. This column was created to keep today’s bodybuilder on the cutting edge of scientific research that might benefit them in their quest for body perfection.
Human studies finally show insulin to be extremely anabolic in human muscle tissue... in vivo.
Title: Extreme hyperinsulinemia unmasks insulin's effect to stimulate protein synthesis in human forearm.
Researchers: Teresa A. Hillier, David A. Fryburg, Linda A. Jahn, and Eugene J. Barrett Division of Endocrinology and Metabolism, Department of Internal Medicine, and General Clinical Research Center, University of Virginia Health Sciences Center, Charlottesville, Virginia 22908
Source: Am. J. Physiol. 274 (Endocrinol. Metab. 37): E1067-E1074, 1998
Summary: In 14 healthy volunteers, forearm insulin concentrations were raised 1,000-fold above basal levels while maintaining euglycemia for 4 h. Amino acids (AA) were given to either maintain basal arterial (n = 4) or venous plasma (n = 6) AA or increment arterial plasma AA by 100% (n = 4) in the forearm. Measurements were taken of forearm muscle glucose, lactate, oxygen, phenylalanine balance, and [3H]phenylalanine kinetics at baseline and at 4 h of insulin infusion. Results: Extreme hyperinsulinemia strongly reversed postabsorptive (fasting) muscle's phenylalanine balance from a net release to an uptake. This marked anabolic effect resulted from a dramatic stimulation of protein synthesis and a modest decline in protein degradation. Furthermore, this effect was seen even when basal arterial or venous aminoacidemia was maintained. With marked hyperinsulinemia, protein synthesis increased further when plasma AA concentrations were also increased. Forearm blood flow rose at least two fold with the combined insulin and AA infusion, and this was consistent in all groups. These results demonstrate an effect of high concentrations of insulin to markedly stimulate muscle protein synthesis in vivo in adults, even when AA concentrations are not increased. This is similar to prior in vitro reports but distinct from physiological hyperinsulinemia in vivo where stimulation of protein synthesis does not occur. Therefore, the current findings suggest that the differences in insulin concentrations used in prior studies may largely explain the previously reported discrepancy between insulin action on protein synthesis in adult muscle in vivo vs. in vitro.
Discussion: Insulin is an obvious topic of interest among the largest physiques in the culture of bodybuilding. In my search for definitive answers as to the anabolic potential of exogenous insulin administration, I have been sorely disappointed in the lack of human studies showing the anabolic properties of insulin in adults. Many studies show insulin to slow protein break down but data showing insulin to be truly anabolic in muscle tissue was virtually non-existent. Despite this lack of clinical evidence, insulin use still pervades in bodybuilding.
There are a few things that need to be addressed when considering this study. First, the amount of insulin used in this study is extemely high. The quantities of insulin used are far above what should ever be attempted by bodybuilders. Second, the anabolic properties of extreme hyperinsulinemia are likely do to insulin's interaction with IGF-1 receptors, not traditional insulin receptors. Finally, the anabolic effects of extreme hyperinsulinemia were only seen with concomitant amino acid infusion. This means that if there are no amino acids floating around, you will not build muscle no matter how much insulin you are using.
The high levels of insulin used in this study are not practical for bodybuilders to consider using. The subjects blood glucose was kept constant through artificial means to prevent hypoglycemic coma. In other words kiddies, DON'T TRY THIS AT HOME! Besides the danger involved with raising insulin levels 1,000 times above normal without a controlled infusion of glucose, it isn't really necessary if you want to get an anabolic response. Think of what was done in this study like flooding the basement in order to water the lawn. The anabolic effects produced in this study were most likely due to excess insulin binding to hybrid IGF-1 receptors. The same effect through can be achieved without all the insulin by simply adding a little IGF-1. After all, you should always use the right tool for the job. I will admit that further research is necessary to further support my (and the authors of this study) assertions that the anabolic effect of insulin seen in this study was caused by interaction of insulin with IGF-1 receptors. Nevertheless, it would be nice to see bodybuilders use less insulin and perhaps begin to incorporate a mixture of compounds that more closely resembles the complex interaction of hormones which exist naturally in the body.
Oxandrolone offers relief to spinal cord injury patients.
Title: Treatment with an anabolic agent is associated with improvement in respiratory function in persons with tetraplegia: A pilot study.
Researchers: Spungen AM., Grimm DR., Strakhan M., Pizzolato PM., & Bauman WA.
Work originated at Spinal Cord Damage Research Center, Mount Sinai School of Medicine, New York, NY; and Medicine and Spinal Cord Injury Services, Veterans Affairs Medical Center, Room 1E-02, 130 West Kingsbridge Road, Bronx, NY 10468
Source: Mount Sinai Journal of Medicine 66(3):201-205, 1999
Summary: The effect of one-month treatment with oxandrolone on weight gain and pulmonary function was studied in ten subjects with complete motor tetraplegia. Spirometry, maximal inspiratory and expiratory pressures, and resting self-rating of dyspnea (Borg Scale of perceived exertion) were measured at baseline and repeated again at the end of one month of oxandrolone therapy (20 mg/day). Serum lipid profiles and liver function tests were performed before and after treatment. A paired t-test was used to determine pre- and post-treatment differences on the dependent variables. Percent change from baseline was calculated for each variable and tested using a one- sample t-test. Results: On average, the subjects gained 1.4+/-1.5 kg, a 2+/-2% increase in weight. A significant, ~9% improvement was found in the combined measures of spirometry. Maximal inspiratory pressure improved an average of ~10%. Subjective self rating of dyspnea decreased an average of ~37%.
Discussion: The only reason I decided to include this study was that it demonstrated the usefulness of anabolic drugs outside of bodybuilding. Having been involved in bodybuilding for many, many years I have seen steroids go from relative obscurity to blacklisted as one of the major ills of modern society. I have always felt I was born at the wrong time considering my intrinsic aspirations for unimaginable muscle mass. Consequent to the criminalization of using steroids by our society, my aspirations have been left largely (no pun intended) unrealized. I'm sure there are many out there who have also had to adjust their physique goals in order to accommodate the double standards and ignorance of the general public, not to mention politicians. Now if you will excuse me as I step off my soap box we can discuss the study at hand.
There are approximately 200,000 people who have suffered spinal cord injuries (SCI) in the US. Statistics show that there are about 7-10,000 new cases occurring each year. Perhaps now more than ever, attention has been drawn to research aimed at finding a cure for SCIs thanks in large part to the activism of Christopher Reeves who suffered injury to his spinal cord after falling from a horse.
Because the diaphragm muscle is enervated from the 1st cervical to the 12th thoracic vertebrae, any damage within this region, or worse yet upstream, has devastating effects on the individuals ability to breath. This poses problems not only because of insufficient oxygen intake but also because they are unable to effectively cough and expel airway secretions. This leads to pneumonia and other similar conditions which are the leading cause of morbidity and mortality during the period following the initial injury. These researchers found that through the use of Oxandrolone (Anavar) they could increase the mass of the diaphragm muscle, thus improving indicators of respiratory function. Subjects also gained an average of 3 lbs in 4 weeks using 20 mg of oxandrolone per day and eating about 1 gram of protein per kilogram of body weight per day. The researchers chose Oxandrolone because of it causes relatively few side effects and is also considered to have a high anabolic/androgenic ratio.
This study is another clear indicator that anabolic compounds need not be demonized. Was that the point of this study? Of course not. The point of this study was to show that by using drugs that increase muscle mass you can increase the quality of life of people with spinal cord injuries. In the case of Christopher Reeves and others suffering from SCIs, it may soon be an option to not only improve respiratory function but also as a strategy to retain muscle mass and integrity in paralyzed limbs while scientists scurry to find a cure.
Can't wait for Ski season to begin? New study reveals that lifting weights may not be best for downhill and Giant Slalom skiers.
Title: Muscle control in elite alpine skiing
Researchers: Berg HE., and Eiken O.
Source: Medicine & Science in Sports & Exercise 31(7):1065-1067, 1999
Summary: The purpose of this study was to determine whether muscle control may be influenced by accelerative forces brought about by the downhill displacement of body mass in combination with the sharp turns during alpine skiing. Methods: Sixteen elite skiers performed either super G (SG), giant slalom (GS), slalom (SL), or freestyle mogul (FM) skiing. Knee and hip joint angles and electromyographic (EMG) activity of the knee extensors were recorded. Results: During the course of a turn, the minimum (deepest stance position) knee angle of the outside (main load- bearing) leg ranged from 60 degrees to 100 degrees, where the smallest angle was obtained in the FM event. Among the traditional alpine disciplines, smaller knee angles were obtained in the high-speed events (i.e., knee angle: SG<GS<SL). Knee angular velocity of the outside leg ranged from 15 degrees to 300 degrees per second, with the slower movements in the high-speed disciplines (i.e., knee angular velocity: SG<GS<SL<FM). In all disciplines, EMG activity reached near-maximal levels during the course of a turn. In SG, GS, and SL, but not in FM skiing, a marked predominance of eccentric over concentric muscle actions was observed. The dominance of slow eccentric muscle actions has not be observed in other athletic activities.
Discussion:
There is a very basic training principle referred to as the S.A.I.D. principle. It stands for Specific Adaptation to Implied Demands. Simply put, it means that your muscles or body will adapt in such a way that is specific to the stimulus. It makes sense when considering that your body as an organism tries to accommodate its environment by changing itself in an energy efficient way. Where am I going with all this? Well, when people are trying to come up with better ways of training athletes, they first look at what is physically required by their sport. Unfortunately people are often tied down by paradigms that limit their view of "training". Because they generally think of strength in terms concentric muscle actions, they often forget the involvement of eccentric muscle actions. The researchers of this study specifically wanted to discern what muscle actions were involved in downhill skiing. What they found was that the larger faster events such as giant slalom and super G involved primarily eccentric muscle actions. Not only that but the eccentric contractions were relatively slow and near maximum in intensity.
Now I will be the first to admit that I am very partial to eccentric training for bodybuilders. It is the simplest way to increase the load without having to be able to complete concentric muscle actions. Truthfully, which ever contraction is performed, if the load is sufficient, the muscle will grow. Likewise, if the load is insufficient, the muscle will not grow. When people begin a resistance exercise program for the first time, or after an extended layoff, the load produced with traditional concentric contractions is often great enough to elicit a growth response. Shortly thereafter, the muscle will have adapted structurally, neurally, and enzymatically to the chosen load and no further growth will occur. Fortunately the muscle will not atrophy either. So what you get is a situation where more and more of the work you put in at the gym simply goes towards maintenance of you muscle mass rather than increasing your muscle mass. Sound familiar? This can last for years at a time until either concentric strength is increased via pharmaceuticals or the load is increased via dedicated eccentric work, or you strategically decrease the adapted condition (i.e. its toughness or its ability to withstand loading) of the muscle
therefore making the load more effective without having to increase it. This is one topic I would like to go further into but we will have to save that for another time.
The results of this study show that intense, slow eccentric contractions were prominent over concentric muscle actions especially in the Super G (SG) and Giant Slalom (GS). It is then logical to assume that by training in such a way that incorporates slow, intense eccentric contractions you should provide some performance advantage to these athletes. Here are some suggestions for your own training if you participate in the above mentioned skiing events. [Note: I would highly recommend that you have access to a professional strength and conditioning specialist before attempting to incorporate these suggestions into your program.] - Avoid being seduced by plyometric training that involves simply jumping from side to side. It looks cool and everything but we're more concerned with effectiveness. This type of training is best suited for Freestyle Moguls. Although this may offer some benefit to SG and GS competitors don't rely on it too heavily. If you do decide to do them, using a weighted vest may increase its usefulness.
- Use the hip sled (leg press) for heavy eccentric work. This piece of equipment is valuable because of its safety with heavy loads. Try to incorporate both 2 legged eccentric actions if you have a willing training partner, as well as single leg eccentric work using the opposite leg for assistance in raising the weight.
- Using one dumbbell, do one leg eccentric squats. Stand to an upright position with both legs then lower yourself into the squat position using only one leg. When using the right leg, hold the dumbbell in the right hand and vice versa. This difficult because of balance which is the point of doing them in the first place. Because of the awkwardness of this exercise it will not replace using very heavy loads on leg press, or when possible, 2 leg squats.
- Do heavy eccentric squats. If you have 2 training partners at your disposal, have them assist you when raising the weight, then drop slowly and deeply into the squat position on your own. Always use a squat rack with safety supports. Do not do these without something to catch the bar before you hit the floor.
A preparatory period is necessary before beginning this type of training. By this I mean that you must periodize your training so that you are properly conditioned before you attempt to use loads greater that 100% of your 1RM. These are just suggested exercises that you might consider incorporating into your strength phase of training. You will have to use your own judgement and hopefully that of a qualified strength coach to properly incorporate these movements into your program.
Of course, nothing you do in the gym is going to exactly mimic what you will experience on the slopes. Even so, by concentrating on muscle actions that are specific to your sport, you will be able to maximize the effectiveness of your training. |
