Stronger in a Second BY DWAYNE JACKSON AND JIM STOPPANI Tear it up in the gym tonight with these eight supplements for super lifts A bodybuilder who can’t lift his weight is like a Ferrari with a lawnmower engine under the bonnet — all show and no go. So, tough guy, tell us something: are those muscles just for show, or can you put them to good use? Having the strength to lift more weight in the gym can help you pack on muscle and strip away bodyfat faster. Muscle up to the strongman weights with these eight supplements. CREATINE We’ve advocated the benefits of creatine too many times to count, but with good reason: most guys’ strength increases by at least 10% after just a few weeks of consistent creatine use. The supplement elevates the level of creatine phosphate in your blood, which boosts levels of ATP (the energy source muscles use to contract) in the muscle. Take 2–5 grams once on rest days and immediately before and after workouts on training days. GAKIC Glycine/arginine/alpha-ketoisocaproic acid (GAKIC) is composed of three common amino acids; ingested together, they have synergistic effects on your strength. When taken with arginine, glycine can boost growth hormone levels and creatine synthesis in the body. It also enhances the firing of nerves that stimulate muscle contraction, which in turn improves strength. Arginine increases levels of growth hormone and nitric oxide (NO), the gas that helps deliver more blood to exercising muscles. Alpha-ketoisocaproic acid (KIC) is a form of the amino acid leucine that is readily converted to hydroxy-beta-methylbutyrate, a substance that can build muscle mass and prevent muscle breakdown. KIC helps remove ammonia from the body during exercise, which decreases muscle fatigue. GAKIC has been proven to increase muscle force and inhibit fatigue, meaning it may increase your strength by allowing you to lift more weight and complete more reps with a given weight. Take 10–15 grams 30–60 minutes before workouts for an immediate strength boost. GREEN TOMATO EXTRACT (GTE) This supplement increases the number of blood vessels — and thus oxygen, nutrients and anabolic hormones — that supply muscles. In terms of training, this means greater strength gains and muscle growth. A recent unpublished study reported that men who weight trained three times per week and consumed 6 mcg of GTE once per day gained two times more strength than the placebo group on the bench press and more than three times the strength on the leg press over a six-week period. They also added 1 inch to their arms as compared to the placebo group, which experienced almost no size improvement. Take just 6 mcg of GTE once a day; greater doses may negate the supplement’s benefits. On training days, take GTE 30 minutes before your workout; on rest days, take it in the morning. OCTACOSANOL This alcohol is the main component of naturally occurring wax. It’s been shown to increase athletes’ grip strength, enhance reaction time and improve aerobic performance. Anecdotal reports by power athletes suggest it also boosts power and strength. The mechanism causing octacosanol’s effects is unknown, but scientists suggest that it increases the efficiency of the central nervous system, which in turn facilitates strength production and muscle growth by activating more muscle fibres during a lift. Octacosanol supplements are usually derived from wheat-germ oil, sugarcane wax or spinach concentrate. Take 1,000– 10,000 mcg (or 1–10 mg) of octacosanol as a capsule or tablet 1–2 times per day with meals, but do not exceed 20,000 mcg (20 mg) per day. On training days, ingest one of those doses about four hours before your workout. Another option is wheat-germ oil, which provides more than 1,000 mcg of octacosanol per tablespoon. Take 1–2 tablespoons per day with meals. TRIBULUS TERRESTRIS Tribulus is a herb that increases testosterone levels through its active ingredient protodioscin, which causes the brain to release luteinising hormone (LH). LH travels via the bloodstream to the testicles, where it boosts the production of testosterone. Higher testosterone levels can immediately improve muscle strength by enhancing the firing of the nerves that supply muscle fibres. Taking tribulus for too long can eventually lead to suppressed levels of testosterone because when you raise the production of testosterone, it causes the brain to shut down further production of this hormone. Take it only on workout days to prevent this from occurring. Go with 250–500 mg about 30–60 minutes before your workouts. CARNOSINE This amino acid dipeptide enhances muscle strength and endurance. It’s made up of two amino acids: histidine and beta-alanine. Research shows that muscles with higher carnosine levels can produce greater force and contract harder for longer periods, which means the supplement may help increase both maximum strength and muscle endurance. Carnosine appears to boost muscle strength by preventing the build-up of chemical by-products during strenuous exercise. Take 1–1.5 grams of carnosine before and after workouts. On rest days, take one dose on an empty stomach. ARGININE This amino acid has numerous benefits, the most relevant to this discussion being increasing muscle strength. The body converts arginine to NO, a multifunctional molecule that causes blood vessels to relax and increase in diameter. This improves blood flow to muscles, which can enhance “the pump” and more efficiently deliver nutrients and hormones to muscle tissue. NO is also directly involved in nerve signalling and muscle growth. Arginine is a common ingredient in most NO products; it’s usually provided as L-arginine, arginine alpha-ketoglutarate or arginine-ketoisocaproate. Independent of NO, arginine increases the secretion of insulin and growth hormone. Scientists discovered that when experienced male weightlifters took 4 grams of arginine alpha-ketoglutarate for eight weeks, their bench press increased by 15 pounds more than that of men ingesting a placebo. To boost your strength, take 3–5 grams of arginine 2–3 times per day on an empty stomach, with one dose taken 30–60 minutes before workouts. TAURINE Increasing taurine levels in muscles seems to enhance their ability to contract, but exercise actually leads to lower taurine levels. Many scientists believe that supplementing with taurine before exercise enhances strength. Take 1–3 grams of taurine 30–60 minutes before workouts and another dose immediately after training. M&F This article is for information purposes only and it is not intended to solicit or otherwise promote any commercialised product containing the mentioned supplements. It is being distributed on an international basis. To the extent permitted by law, Weider Publishing Ltd. does not accept liability for the effects of reported supplements or products, legal or illegal or any loss, injury or damage caused by their use. It is the responsibility of the individual to abide by the laws and dosage allowances specific to their country of residence. Always consult a doctor before commencing supplementation or changing dosages. Some supplements do not work effectively outside specific dosage ranges and cause harm if taken in excess. Not all supplements, combinations of supplements, or dose ranges of supplements may be suitable, safe or effective for everybody.