Vitamin for Muscle Growth

Why are you going to the gym? Are gaining size and strength included in your goals? There are several factors that work against us in our quest for size. Many of the people I know lift to get bigger as well as stronger. Not everyone achieves their desired goal. It turns out there is a protein called myostatin that works against growth.

Myostatin is a growth regulator. It actually inhibits the growth rate and growth potential of skeletal muscles. The reason for a growth inhibitor is that the larger the body the more resources are necessary. In famine or times of restricted resources a larger body is going to catabolise itself to protect vital organs. In this, myostatin prevents such need. Over centuries of varied nutrient availability this is something the body developed for survival and optimal health.

Those of us trying to get larger immediately ask questions. First, is there a way to block or inhibit myostatin? Second, is it detrimental to block this protein? 

So far, I’ve not found any information saying that it is dangerous in any way to block myostatin. There are a large number of products available to do this. They likely range from snake oil to a good product. There is a simple and inexpensive way to block the protein. It would appear that inhibiting the protein is not hazardous or harmful. Please, check with your doctor before changing your diet. 

Blocking myostatin is being used in treatment of muscle wasting disorders. Lab studies have shown an increase in survival among test subjects. 

Vitamin D. Vitamin D has been shown to inhibit myostatin.

We make our own vitamin D by being out in the sun. As little as 15 minutes per day outside in sunlight will increase the production of this vitamin. If your schedule does not allow for this or if you have sun sensitivities you can supplement.

A multivitamin twice a day, one at breakfast and one before bed, will be more than enough. There are also many vitamin D supplements available. Personally, I take both the D supplement and a multivitamin. 

Anecdotally, I can say that I have gone from 230 pounds to 280 pounds. I lift weights three to six days a week. This is based on the training program I follow. Currently, I am training three days a week. 

Epicatichen is another compound that inhibits myostatin. A study in which senior mice were injected with this gained muscle mass and strength. How do we, outside the lab, find this compound? According to life.decode.com you can get

• green tea
• chocolate(especially dark chocolate and raw cocoa powder)
• blackberries
• pomegranates
• broad beans

There is a large number of supplements all of which claim to safely inhibit myostatin. The only one which I am familiar with and use personally is creatine. So, I use creatine and take a vitamin D supplement to inhibit my myostatin. To date, I have had no ill effects. I watch my health closely. 

Currently, there is little to no research that highlights negative effects of blocking myostatin. If you are going to do this talk to your physician first. Keep your medical professional up to date on any changes good or bad. 

My caloric and protein intake are higher than most people. This is due to my training. As you grow larger you will find the need to eat more, as well. 

Not much to say on this. Vitamin D supplements and getting outside in the sunlight can help you grow larger and stronger.

Good luck and good training.

Forearm Training

We all, most of us, want huge arms. Huge arms speak volumes about the person. The unsaid conversation is about the strength, power, tenacity of the well-armed person. Let’s face it, big arms are not complete without big, powerful forearms. There are a multitude of exercises for the forearms as well. 

 The forearms and grip are often overlooked in strength training programs. Which is sad as our forearms play a crucial role in everyday activities and overall physical fitness and performance. 

Developing strong forearms and grip strength can improve performance in sports, prevent injuries, and enhance overall functionality. One of the main benefits of forearm and grip training is improved performance in sports and weightlifting. Many athletic movements require a strong grip and forearm strength, such as throwing, catching, and lifting. 

By specifically targeting these areas in training, athletes can improve their ability to control and manipulate objects, leading to better performance on the field or in the gym. For weightlifters, a strong grip is essential for maintaining proper form and lifting heavier weights, leading to increased muscle growth and strength gains. In addition to enhancing sports performance, forearm and grip training can also help prevent injuries. 

Weak forearms and grip can lead to imbalances in muscle strength, which can increase the risk of injury during physical activity. By strengthening these areas, individuals can improve their overall stability and reduce the likelihood of strains, sprains, and other injuries. This is particularly important in activities that involve repetitive or high-impact movements, such as weightlifting, rock climbing, or playing sports. Furthermore, developing strong forearms and grip strength can enhance overall functionality in daily life. Many everyday tasks, such as carrying groceries, opening jars, and gripping objects, rely on forearm and grip strength. 

By improving these areas through targeted training, individuals can make these tasks easier and more efficient, leading to a higher quality of life and greater independence. There are a variety of exercises that can be incorporated into a workout routine to target the forearms and grip, such as wrist curls, reverse curls, and grip strengtheners. These exercises can be performed using free weights, resistance bands, or specialized equipment to effectively challenge and strengthen the muscles in these areas. In addition, incorporating grip training into a regular workout routine can also improve overall grip strength and endurance.

 

Incorporating targeted exercises into a workout routine can help individuals achieve these benefits and improve their overall physical fitness. Let’s look at some of the more common training methods. These are all quite straightforward and effective. 

 Plate Pinch: As the name states you will pinch two or more plates with the length of your fingers. Place the palm of your hand along the edge of the plate or plates and squeeze in with your fingers to grip hard. Stand up straight with your hands and the plates at your sides. Hold this position for 20 to 30 seconds. 

 Claw: This claw grip technique requires a dumbbell. Stand the dumbbell on its end and wrap your fingers around the top end. Squeezing in as hard as you can lift the weight using your fingertips. Hold the weight for 20 to 30 seconds for each repetition. 

 Wrist Curls: Holding a dumbbell or barbell you will place your forearms across a flat bench. In this position your hands are palms up. Lower the weight and unroll your fingertips are just holding the weight. Contract your fingers to roll the weight back up to your hand. With the weight in your hand curl your wrist so that your hand comes up and towards you. Single hand with a dumbbell is what I prefer for this exercise. 

 Wrist Extensions: Place your forearm so your hand is palm down hole holding the weight. Lower the weight in your hand as far down as you can. Left your knuckles up and back as far as you can. 

 Wrist Roller: some gyms have a piece of equipment that is simple, but effective. It consists of a dowel, a rope tied to the dowel in the middle, and a catch to attach the weights. Hold this device out at arms length with your arms parallel to the floor. With your hands either palms down or up roll the dowel with your hands to raise the weight as far as you can. Reverse the direction of your hand motion to lower the weight. 

Towel Pull-ups: Begin with a sturdy towel. That one you have leftover from your military days will not hold. Trust me, I have tried. Drape your towel, or sturdy and thick rope, over a pull-up bar. Grasp each end of the towel and hang your weight on it. If you can do pull-ups on this even better. This is an excellent hand training method for those interested in BJJ and similar combatives. 

 In conclusion, forearm and grip training are essential components of a well-rounded strength training program. By developing strong forearms and grip strength, individuals can improve their performance in sports, prevent injuries, and enhance overall functionality in daily life. 

 There are dozens more exercises to use, so please avail yourself of what is out there. What is detailed here will set you well on your way to thick, muscles forearms.

Biceps Training

Last time we looked at triceps, now let’s look at biceps. These are the two muscles that every guy wants to make big and prominent. Well developed biceps are impressive, no doubt. Thick biceps speak of power, strength, athleticism, and more. We will start with the anatomy and function of this group. This group consists of two muscle heads, the short head and the long head. These muscles are the primary movers when it comes to curling your forearm up and rotating it. By The upper portion of the biceps assist with shoulder movement. A simple muscle with a simple design.

Training this muscle group is by far the most popular exercise based on how many people at my gym focus on them. This claim is also bouyed by the large number of ways to train the biceps in compound movements and isolation techniques. If you look up biceps training on google the return wil have a list of around 50 different exercises. Many of these are isolation techniques hitting just the biceps. There is likely a rack of EZ-Curl bars at your facility. I used this style of bar for years and saw little growth in my arms. The issue with this type of bar is that included in the movement is the forearm muscle known as the brachialis. This muscle does overlap the elbow and insert through the out and lower portion of the biceps. If your intent is to train just biceps then the EZ-Curl bar is not for you. Using a straight bar will isolate and engage your biceps fat more effectively. This is how the giants and greats of yesteryear did it. Arnold Schwarzenegger was immensely proud of his biceps. He built the foundation of those massive arms with a straight bar curl. For me, I have had better results with the straight bar, also. Using a bar or using a cable for curls are both going to attack the target muscle. The difference between the two is that, with a cable curl, you can have more tension against the biceps at the peak contraction whereas with the bar gravity is focusing the weight down towards your elbow. This distinction is necessary to know. If you follow the advice of the Masters, such as Jow Weider, you will contract and hold your biceps at the peak. The cable and the angle of the tension will provide more tension against the biceps at the peak. This makes for a more effective peak contraction. As with triceps, I recommend doing sonpiund movements first, then isolating the biceps. I choose bent row and upright row as the techniques in my current training cycle. Both of these involve the biceps to a degree. After warming up the muscles I isolate with cable curls. Simple yet effective. For more of a challenge in trading this group the positions of flexion technique (POC) may bring you more satisfaction. This technique trains the biceps through a contracted, stretched, and midrange position. To do this you will perform concentration curls with a dumbbell for the sets and reps you need. Usually, three sets of 10 will be more than adequate. Second, os training the muscles in the stretched position. This will be done with incline dumbbell curls. I can assure you that these will hit the biceps in a very noticeable way. You will feel it. Third, will be standard curls. Use a straight bar as discussed above. This series of POF techniques will leave your arms pumped and on fire. Another champion competitor, Mike Mentzer, promoted training biceps through lat pull-downs. Mr. Mentzer held the belief that you can get a fuller range of motion and better results in this exercise. He said that his favorite way to do this was with palms towards you as if you were doing a chin-up and with a close grip on the bar. Scientifically, we know that this grip position uses more biceps than the wide grip with palms away from you. If you follow Mr. Mentzer’s techniques and routines you will perform one set to absolute failure. The tempo will be slow and deeply deliberate. There will be a peak contraction on the movement for several seconds. Time under tension (TUT) is a technique Mr. Mentzer swore by. Performing these exercises, and any other as well, in such a slow and deliberate manner will burn out muscle fibers in a short amount of time. Three sets would be unnecessary if you follow the philosophy and training style here. The main point immediately was how to use this pull-down to target your biceps. As with any other exercise, growth will come as a result of overloading the trained muscles. Each time you do these strive for more repetitions or use a larger weight. The overload principle, one codified and proven by Joe Weider, will see you gaining muscle strength and size in short order.