Table Of Contents - Amazon S3 · Table Of Contents Introduction ... SpecForce Supplement Stack ... The information provided in this workout program is for educational purposes only

Table Of Contents

Introduction .............................................................................................................3

What is the Anabolic Finishers Protocol ..............................................................4

Hormonal Benefits .................................................................................................5

Practical Benefits ...................................................................................................9

Band Placement and Tightness ..........................................................................11

Anabolic Finisher Protocol ..................................................................................17

Anabolic Finishers Cycle .....................................................................................17

The Workouts ........................................................................................................18

Bringing It All Together ........................................................................................25

SpecForce Supplement Stack .............................................................................25

Conclusion ............................................................................................................31

Disclaimer - Please Read ThisThe information provided in this workout program is for educational purposes only.

The author, Todd Lamb, is not a doctor and this information shouldn’t be taken as medical advice.

You should get a physician’s approval before attempting any of the information in this program. This program is designed for healthy adults of 18 years and older.

If you have any existing injuries, conditions or health issues, please seek your physician’s approval before attempting any type of information in this program.

The author is not liable or responsible for any damages, resulting from the use of this program.

**The user acknowledges any risk of injury, caused or alleged, with the use of this information. If your physician advises to not use the information provided in the program, please abide by those orders.**

All rights reserved. No part of this publication may be reproduced, transcribed, transmitted, or translated in any language, without the written permission and signature of Todd Lamb and Rogue Syndication Inc.

Anabolic Finishers Training Protocol SpecForceFactor.com/store | 4

IntroductionListen, I’m about to let the cat out of the bag here. The Spec Ops community has kept the lid on a little known training method that can produce size and strength gains from 30 to 300% in as little as 2 to 4 weeks.1

Sound too good to be true? The military used this secret method to get injured soldiers back to their units ASAP.

What happened from there? They learned it produced MASSIVE size gains, in short periods with next to no weight.

There are all kinds of gimmicky exercise methods available these days, so you might be surprised to discover that there is a relatively new style of training that is producing dramatic results for many people.

My Anabolic Finishers training protocol takes full advantage of what scientific research has taught us about blood flow and anabolic processes within the human body.

This style of training offers a variety of practical and results-based benefits that you can begin to take advantage of immediately.

What is Anabolic FinshersTraining Protocol?Defining this protocol is a relatively simple task as it is more commonly referred to as Occlusion training or Blood Flow Restriction training.

Occlusion training involves restricting the outflow of blood from a given muscle group with the use of some form of tourniquet, typically a blood pressure cuff or knee wrap.

What this does is restrict the venous return of blood flow from the muscle, thereby causing blood to accumulate in the muscle due to the fact that it is unable to escape.

The important point here is that occlusion training involves restricting the flow of blood out of the muscle, but the tourniquet you use should not be so tight as to prevent blood from entering the muscle.

1 http://www.army.mil/article/138636/Tourniquet_training_triggers__dramatic__strength_gains_for_wounded_troops/

http://specforcefactor.com/store.html


This method is predominantly used to work the arms and legs as it is easier and safer to restrict blood flow to the limbs.

The Hormonal Benefits of Anabolic Finisher TrainingIncreased Testosterone

If you are looking to improve your lean muscle mass gains and fat loss then increasing your testosterone levels is a great place to start.

A study published in the International Journal of Sports Physiology and Performance in 2014 set out to compare the effects of exercises with and without blood flow restriction. The researchers used parameters such as strength, power, and repeated-sprint ability, while also assessing acute and chronic salivary hormonal markers.

The results from this study were quite conclusive, with greater improvements from occlusion training seen across the board.

These benefits extended to improved bench press and squat performance, as well as improved sprint times.

What’s more, occluded exercise even resulted in a greater release of exercise-induced salivary testosterone.

The researchers concluded with the following statement: “Occlusion training can potentially improve the rate of strength-training gains and fatigue resistance in trained athletes, possibly allowing greater gains from lower loading that could be of benefit during high training loads, in competitive seasons, or in a rehabilitative setting. The clear improvement in bench-press strength resulting from lower-body occlusion suggests a systemic effect of [occlusion] training.”2

Although the research on occlusion training is still somewhat in its infancy, we can clearly see that there are some interesting systemic hormonal effects with implications throughout the entire body.

2 http://www.ncbi.nlm.nih.gov/pubmed/23628627



Here’s Why You Want to Increase Testosterone

When people talk about anabolic steroids they are usually referring to testosterone.Testosterone is a steroid hormone that is androgenic in nature, meaning that it promotes size and strength gains.

If you didn’t already know, testosterone is the hormone primarily responsible for male characteristics and reproduction in men, so maintaining healthy testosterone levels is of the utmost importance if you want to look and feel good.

In fact, low levels of testosterone are associated with all manner of unpleasant symptoms such as depression, decreased libido, fatigue, loss of muscle mass, gynecomastia, and much more.3

Testosterone is responsible for a number of different functions beyond sexual reproduction, including energy regulation, cognitive function, maintenance of muscle mass, platelet formation, and other aspects of the endocrine system.

A very interesting 1999 study published in the Journal of Behavioural Medicine showed that men who have slightly above average levels of testosterone are less likely to be obese, and are less likely to suffer from high blood pressure or to have a heart attack.4

There are, however, some potential negative effects of having high levels of testosterone but these tend to be self-reported and behavioural in nature, such as an increased tendency to smoke and consume alcohol, as well as a greater likelihood of injury.

The point on injury is an interesting one because it suggests that men with high levels of testosterone are more physically active, which of course will always place you at greater risk of some form of injury.

Nevertheless, the benefits of having high levels of testosterone far outweigh the potential harmful effects, and maintaining your testosterone levels is increasingly important as you age due to the natural decline in hormonal production that men experience as a result of ageing.

3 https://en.wikipedia.org/wiki/Androgen_deficiency#Signs_and_symptoms

4 https://www.ncbi.nlm.nih.gov/pubmed/10196726



Increased Growth HormoneGrowth hormone is an incredibly powerful hormone in the body that is linked to increases in muscle hypertrophy and even fat loss. This method of training has been shown to increase GH production 290 times above baseline.5

Eliciting growth hormone secretion through the accumulation of lactic acid within muscles typically involves fairly intense training, so if we can bring about the same effects without grinding our bodies into the ground all the time then even better!

A 2000 study published in the American Journal of Applied Physiology showed a direct and dramatic increase in plasma growth hormone levels as a result of the application of occlusion training.

“The present study showed that resistance exercise combined with vascular occlusion, even at an extremely low intensity, causes enhanced muscular electrical activity and endocrine responses. Notably, the increase in plasma GH concentration was much greater in magnitude than that reported to occur after the typical exercise (high intensity, short rest period) widely used for gaining muscular size.”6

The following statement makes this even more interesting:“Such an effect would not be associated with serious tissue damage, because both plasma markers for muscular damage [. A] and oxidative stress [...] did not increase considerably.”

Most of us are familiar with the traditional concept of muscles growing back bigger and stronger when they are damaged through weight training.

Being able to stimulate muscle hypertrophy without causing significant damage to the muscle tissues provides a fascinating alternative to traditional bodybuilding workouts.

The reduction of serious tissue damage and decreased oxidative stress would also place far less strain on the body’s recuperative capabilities as a whole. This makes occlusion training a great tool for use during a reduced load period or other times when you want to back off on your training intensity a little.

5 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3209675/

6 http://jap.physiology.org/content/88/1/61.short



Here’s Why You Want to Increase Growth Hormone

Growth hormone or GH is a hormone which, just as the name suggests, stimulates the growth of tissues and reproduction of cells throughout the human body.

This hormone is secreted by the pituitary gland and when released it can actually trigger the mobilization and subsequent oxidation of fatty acids.

Human growth hormone or HGH is a well-known substance that is used for its anabolic effects in athletics and bodybuilding.

Of course, the use of such exogenous substances is banned in competitive sports and is illegal in many countries; however, if we can manipulate endocrine function and naturally increase GH levels then it goes without saying that we may be able to reap at least some of the benefits.

In addition to its anabolic and fat-burning properties, GH also triggers the secretion of another hormone known as insulin-like growth factor 1 or IGF-1.7

We will explore some of the benefits of IGF-1 in a moment.

In summary, occlusion training stimulates the secretion of growth hormone which is massively beneficial in the context of fat loss and muscle hypertrophy. This, in addition to the subsequent IGF-1 release that it triggers, promotes further benefits in a hormonal cascade.

Increased IGF-1Another interesting benefit of occlusion training that we touched on above is the subsequent release of IGF-1 that occurs as a result of growth hormone secretion.

IGF-1 plays a similar role to GH within the human body, but what is interesting is that the natural release of these two hormones as a result of occlusion training appears to be more effective at stimulating muscle hypertrophy than even injecting the hormones as drugs!

As a 2011 study points out:

“Despite the requirement for endogenous GH to maintain muscle and bone, exogenous GH does not increase functional (no concomitant strength increase) [lean muscle mass]. [...]The lack of benefit seen with exogenous GH administration is attributed to the complexity of the GH/IGF-1 pathway itself [...]. It is conceivable that the endogenous response from low

7 http://www.lib.mcg.edu/edu/eshuphysio/program/section5/5ch2/s5ch2_19.htm



intensity blood flow restricted exercise could potentially play a more important role than the synthetic form.”8

Here’s Why You Want to Increase IGF-1

Insulin-like growth factor 1 is a protein that is largely produced by the liver, being primarily stimulated by growth hormone.

IGF-1 essentially acts to mediate the effects of growth hormone, stimulating systemic growth in almost every type of cell within the body. Muscle, cartilage, bone, nerves, and certain vital organs such as the liver and kidneys are particularly sensitive to the effects of IGF-1.

IGF-1 is yet another hormone that declines in production as we age, so utilizing styles of training such as the Anabolic Finishers, which increase endogenous IGF-1 levels is a sure-fire way of boosting your gains and maintaining a leaner physique.

The Practical Benefits ofAnabolic FinishersBeyond the obvious physiological benefits of occlusion training there are also some practical benefits to take into consideration.

We have already established that Anabolic Finishers provide a solid alternative to your typical high-intensity training during reduced loading phases, but the low-impact nature of occlusion training also makes it great for anyone who is recovering from an injury.

Injuries and joint issues such as tendinitis are far less likely to be aggravated by occlusion training, largely due to the fact that you can achieve dramatic results with a fraction of the weight you would normally use.

In fact, the study we referenced above from the American Journal of Applied Physiology had subjects using just 20% of their 1RM!

If you are training hard - as you should be - and have been doing so for an extended period of weeks or even months then there is every chance that your body could do with some form of relief.

8 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3209675/



Adding occlusion training to your routine, or at least replacing some of your current standard exercises with it, might be just what you need to break plateaus or prevent existing injuries from worsening.

At the very least, the reduced muscle tissue damage will give your body a chance to recover more thoroughly from training.

How to Perform Anabolic Finishers

Now that we have gone over exactly what occlusion training is, and the benefits that it can offer you, it’s time to explore how to perform it.

Below you will find a detailed layout of my training protocol, but before we get to that there are a few matters that quickly need tending to.

Precautions (...and a Word of Warning!)Due to the impact that occlusion training can have on the circulatory and cardiovascular systems it is important that you speak to your doctor or physician prior to beginning this protocol if you have ever suffered from a heart condition.

Please remember that the research surrounding occlusion training is still in its infancy, so the long-term implications of such methods are yet to be determined.

The only other thing that you need to take into consideration is the simple fact that occlusion training hurts!

As someone who has a fair amount of experience with occlusion training, I can safely say that it’s by far the most painful way of training any muscle group.

It is amazing that you can create such physical pain with a relatively small amount of weight, but believe me when I say that it is not a pleasant experience at all.

You have been warned!



Band Placement and TightnessOcclusion training can be used on the upper arms, forearms, thighs, calves, and even the chest depending on where you place the bands.

For upper arm training you should apply the bands just where your arm meets your shoulder, and of course for forearms the bands should be placed at the elbow.

Occluded thigh training is particularly uncomfortable as it requires the bands to be tied at the very top of your thighs in the groin region.

Chest can be occluded by applying bands to the top of your shoulders.

As we discussed in the introduction, the bands should be applied with a level of tightness that allows blood to flow into the muscles but that will restrict the outward flow so as to elicit a pooling effect in the target muscle you are working.

If you can barely move your limbs while they are occluded, then chances are the bands are too tight, and if you are not in absolute agony by the end of your session then you probably need to tighten the bands a little!

As a general rule of thumb, the most common recommendation regarding band tightness is to tighten them to approximately 70% of maximum tightness. This will allow blood to flow into the muscles while still preventing the venous return out of them.



For my arms I use a simple wrist wrap that can be found at any fitness supply store.

Loop the elastic over your thumb.

Securing Arm Bands (Video Demonstration)


https://player.vimeo.com/external/141190790.hd.mp4?s=104d6b974570e52fe87b2008e1bc7267&profile_id=119&download=1


Move the wrist wrap to the outside of your arm and above your bicep. Where the shoulder and bicep meet.

Wrap it around the top of your bicep.



Secure the velcro in place.

Test your capillary refill by gently squeezing the end of your finger on the fingernail. When you squeeze your finger gently it will change color to white(ish) and when you let go the color will come back. This is a very

quick one second test to make sure your band isn’t too tight. If you can’t feel your arm… IT’s Too Tight!



For my arms I use a simple wrist wrap that can be found at any fitness supply store.

Loop the elastic over your thumb.

Securing Leg Bands (Video Demonstration)


https://player.vimeo.com/external/141190805.hd.mp4?s=5a8214e5ac2bfd96d5a4561da8f4eca0&profile_id=119&download=1


Once you have gone around your upper thigh twice tuck the band under the wraps and let the excess fall to the ground. If you can’t feel your legs

its too tight.

It might take a few attempts before you find the perfect amount of tightness, but keep at it and you’ll quickly find what works for you.



The Anabolic Finishers ProtocolAnabolic Finishers will trigger a huge hypertrophic response in your muscles and they will truly finish off whatever gas you still have left in the tank, if any!

Integrating Anabolic Finishers into your current training program is really very simple. You have a couple options. The first is to do this protocol in complete isolation. This will produce exceptionally exciting gains. Doing this in complete isolation is more typical of recovering from injury, rehabbing an injury or when lifting is restricted as a result of issues with your joints or ligaments. So if you still want to grow and be strong then you can enjoy doing this protocol in isolation.

Your second option is to add an Anabolic Finisher at the end (hence the word finisher) of a particular workout. So if you are doing a workout related to upper body, then select an appropriate upper body Anabolic Finisher or conversely if you are doing a lower body workout then use the lower body Anabolic Finisher most suited to what your workout is.

Anabolic Finishers CycleAnabolic Finishers are performed by doing three high-rep sets in short succession, followed by another three sets for the antagonistic muscle group.

Notice that with these we are predominantly using isolation exercises.

This is because by the end of your workout you are going to be fatigued, and performing these Anabolic Finishers is going to be incredibly taxing on your system.

Your form will likely break down as the burning pain sets in, so using isolation exercises with minimal weight will ensure that you are not putting yourself at risk of injury.

As you get to the second and third sets of these Anabolic Finishes every fiber of your being is going to be screaming at you to stop because of the pain, so your job is to ignore these impulses and get through it no matter what it takes.

If you really want to develop an Alpha Physique then you have to adopt an Alpha Mindset, and that involves going above and beyond when performing crazy monstrous finisher sets like these!



Before Starting...Before you start the Anabolic Finishers, remember that the emphasis is on light weight for high reps.

The studies proving the benefits of occlusion training typically used around 20% of subjects’ 1RM, so leave your ego at the door and prepare for pain!

It is recommended that you take a couple of minutes rest between each exercise as this will allow you enough time to remove the bands, compose yourself, and then reattach the bands after a minute or two.

Removing the bands between exercises will also allow your blood flow to return to some semblance of normalcy, making the second exercise even more painful when you occlude the muscles again.

The WorkoutsArms

A Workout

• Standing Alternating Dumbbell Curl• 1 x 30• 1 x max reps• 1 x max reps• Rest 30 seconds between each set

Immediately followed by...

• Triceps Rope Pushdowns• 1 x 30• 1 x max reps• 1 x max reps• Rest 30 seconds between each set

B Workout

• Barbell Curl• OR• Chin Ups



• 1 x 30• 1 x max reps• 1 x max reps• Rest 30 seconds between each set


• Triceps Pushdowns OR• Triceps “Diamond” Press Ups• 1 x 30• 1 x max reps• 1 x max reps• Rest 30 seconds between each set

C Workout

• Preacher Curl• 1 x 30• 1 x max reps• 1 x max reps• Rest 30 seconds between each set


• Skullcrushers• 1 x 30• 1 x max reps• 1 x max reps• Rest 30 seconds between each set

Forearms

A Workout

• Standing Alternating Dumbbell Hammer Curl• 1 x 30• 1 x max reps• 1 x max reps• Rest 30 seconds between each set




• Wrist Curl• 1 x 30• 1 x max reps• 1 x max reps• Rest 30 seconds between each set

B Workout

• Standing Reverse Grip Barbell Curl• 1 x 30• 1 x max reps• 1 x max reps• Rest 30 seconds between each set


• Rope Hammer Curl• 1 x 30• 1 x max reps• 1 x max reps• Rest 30 seconds between each set

Note: If you find this to be too much of a strain on your wrists then consider using anEZ-curl bar.

Legs (Quads & Hamstrings)

A Workout

• Seated Leg Curl• 1 x 30 (rest 30 seconds)• 1 x max reps (rest 30 seconds)• 1 x max reps


• Leg Extension• 1 x 30 (rest 30 seconds)• 1 x max reps (rest 30 seconds)• 1 x max reps



B Workout

• Goblet Squat• 1 x 30 (rest 30 seconds)• 1 x max reps (rest 30 seconds)• 1 x max reps


• Glute-Ham Raises• 1 x 30 (rest 30 seconds)• 1 x max reps (rest 30 seconds)• 1 x max reps

C Workout

• Barbell Squat• 1 x 30 (rest 30 seconds)• 1 x max reps (rest 30 seconds)• 1 x max reps


• Lying Leg Curl• 1 x 30 (rest 30 seconds)• 1 x max reps (rest 30 seconds)• 1 x max reps

D Workout

• Leg Press• 1 x 30 (rest 30 seconds)• 1 x max reps (rest 30 seconds)• 1 x max reps

Immediately followed by…

• Glute Ham Raises• 1 x 30 (rest 30 seconds)• 1 x max reps (rest 30 seconds)• 1 x max reps



Calves

A Workout

• Calf Raise on Leg Press• 1 x 30 (rest 30 seconds)• 1 x max reps (rest 30 seconds)• 1 x max reps


• Ankle Dorsiflexion• 1 x 30 (rest 30 seconds)• 1 x max reps (rest 30 seconds)• 1 x max reps

B Workout

• Seated Calf Raise • 1 x 30 (rest 30 seconds)• 1 x max reps (rest 30 seconds)• 1 x max reps


• Standing Calf Raise• 1 x 30 (rest 30 seconds)• 1 x max reps (rest 30 seconds)• 1 x max reps

Note: There are three calf raise exercises listed so it is recommended that you alternate between them in order to stimulate balanced development.

When your knee is bent - as in a seated calf raise - you will be predominantly working your soleus which is the small muscle running from the ankle behind the larger muscle of the calf - the gastrocnemius.

As for the gastrocnemius, this is worked by the standing calf raise; performing calf raises on a sled-style leg press seems to work both the soleus and gastrocnemius fairly evenly.



Chest

A Workout

• Machine Chest Press• 1 x 30 (rest 30 seconds)• 1 x max reps (rest 30 seconds)• 1 x max reps


• Dumbbell Chest Flys on a Slight Incline• 1 x 30 (rest 30 seconds)• 1 x max reps (rest 30 seconds)• 1 x max reps

B Workout

• Dumbbell Bench Press on a Slight Incline• 1 x 30 (rest 30 seconds)• 1 x max reps (rest 30 seconds)• 1 x max reps


• Pec Deck• 1 x 30 (rest 30 seconds)• 1 x max reps (rest 30 seconds)• 1 x max reps

Note: You absolutely must use a light weight and be very careful when performing the second exercises in this Anabolic Finisher.

By this point your chest and shoulders will be in an extremely vulnerable position, placing you at great risk of injury.

Consider performing the movement with empty hands for a few reps to feel the limitations of your range of motion, and even after that you will probably only need to use 2.5 lbs or 5 lbs dumbbells.



Shoulders & Back

A Workout

• Pull Ups• 1 x max reps (rest 30 seconds)• 1 x max reps (rest 30 seconds)• 1 x max reps


• Rear Delt Dumbbell Fly on a Bench• 1 x 30 (rest 30 seconds)• 1 x max reps (rest 30 seconds)• 1 x max reps

B Workout

• Lat Pulldowns• 1 x max reps (rest 30 seconds)• 1 x max reps (rest 30 seconds)• 1 x max reps


• Dumbbell Lateral Raises• 1 x 30 (rest 30 seconds)• 1 x max reps (rest 30 seconds)• 1 x max reps

Note: Again, extreme caution and strict form is to be used when performing these exercises.If you are unable to perform at least several full pull ups without jerking your body up and down then use a lat pulldown machine because your shoulders are placed in an extremely vulnerable position at the bottom of a pull up and poor form coupled with occluded muscles is a recipe for disaster.



Bringing it All TogetherNow that you have all of the Anabolic Finishes, this is how I want you to bring it all together:

Week One

Arms A WorkoutLegs A Workout Chest A Workout

Week Two

Forearms B Workout Calves B WorkoutShoulders & Back B Workout...and so on.

These workouts are set up in a manner as not to interfere with one another.With this in mind, you perform Anabolic Finishers for arms and forearms on separate weeks, legs and calves on separate weeks, and so on.

If your training plan is set up such that you want to add a finisher and it occurs twice a week, not to worry it will still work for you.

The SpecForce Anabolic Finishers Supplement StackNow that you know what will be expected of you throughout the Anabolic Finishers Protocol, it’s time to take a look at some supplements that you will seriously want to consider adding to your regimen especially during this training.

This supplement stack will help to cover the basics of recovery, training performance, and overall health and longevity.

Testosterone Supplement

Without question when you are lifting, recovering and working to add size and strength supplementing your Testosterone levels naturally is a must.


http://testreload.com/specforce-family.php


You will be working your body to its maximal output and you are using science to give you an advantage in your workout protocol, why not do the same with your nutrition?

Using a natural testosterone supplement can be a bit confusing so I have always looked for ingredients that perform dual roles. I want ingredients that promote natural test production but that also block estrogen.

A great choice is Test Reload. Listen, guys can’t afford to be running a system that is missing the most critical ingredient for losing low belly fat and building muscle. Give yourself the best opportunity for success and support your system with a natural testosterone supplement.

Whey Protein

The first supplement to think about is perhaps the most basic of them all - whey protein.

A whey protein powder supplement provides you with an incredibly convenient and cost-effective way of increasing your protein consumption on a daily basis. As far as I am concerned there is only 1 or 2 brands worth mentioning and I highly recommend BioTrust Low Carb protein.

Everyone wants to know why. I will keep this short. It has no artificial crap that can actually make you sick. It is a 4 protein blend as well as ProHydrolase for maximum absorption of the protein.

It is also worth mentioning that whey protein is a very high-quality protein source, with a full profile of essential amino acids, a relatively low amount of fat and carbs.

If you purchase a fast-digesting whey protein powder, such as whey protein isolate or hydrolysed whey protein, then you can also use it as an effective post-workout shake to speed up recovery and boost your gains.

Creatine Monohydrate

Creatine monohydrate is one of the safest and most extensively researched sports supplements ever created, and one that should be a staple in just about everyone’s supplement stack.

To quote the International Society of Sports Nutrition:

“It is the position of the International Society of Sports Nutrition that the use of creatine as a nutritional supplement within established guidelines is safe, effective, and ethical.

[...] creatine monohydrate remains one of the most extensively studied, as well as effective,





http://specforcealpha.biotrust.com/Shop.asp?p=LowCarb







nutritional aids available to athletes. Hundreds of studies have shown the effectiveness of CM supplementation in improving anaerobic capacity, strength, and lean body mass in conjunction with training.

In addition, CM has repeatedly been reported to be safe, as well as possibly beneficial in preventing injury.”

Creatine helps to increase intra-cellular concentrations of a substance called adenosine triphosphate or ATP.

ATP acts as a medium of energy exchange between cells, which basically means that consuming more creatine will cause your body to have a greater availability of energy for high-intensity, short-duration activities; namely, lifting!

An additional benefit of creatine monohydrate is that it helps to pull fluid into the muscle cells and keep them thoroughly hydrated.

This action also promotes a greater delivery of nutrients into your muscles while enhancing pumps and creating a moderate strength boost.

BCAA

Branched-chain amino acids or BCAA’s are essential amino acids which play a pivotal role in the stimulation of muscle protein synthesis.

Because BCAA’s are free-form amino acids they are able to enter the bloodstream extremely rapidly, making them a fantastic supplement to use during your workouts.

The most important BCAA is L-Leucine because it is this amino acid, in amounts of approximately 3 g per dose, which is responsible directly for triggering muscle protein synthesis and essentially jumpstarting the muscle-building mechanisms within the human body.

To illustrate this we turn to a 2004 study published in the Journal of Nutrition which showed that supplementing with BCAA’s can help to reduce exercise-induced muscle breakdown:

“[...] BCAA supplementation before and after exercise has beneficial effects for decreasing exercise-induced muscle damage and promoting muscle-protein synthesis; this suggests the possibility that BCAAs are a useful supplement in relation to exercise and sports.”9

Another study which was published in the Journal of Strength and Conditioning Research in



http://specforcealpha.biotrust.com/Shop.asp?p=BCAA




2010 had this to say about amino acid supplementation:

“Athletes’ nutrient intake, which periodically increases amino acid intake to reflect the increased need for recovery during periods of overreaching, may increase subsequent competitive performance while decreasing the risk of injury or illness.”10

This is an important consideration to make when you are embarking upon an intense training program.

If you make sure you don’t neglect the recovery aspects of your training then you will almost definitely reap the benefits both in the gym and outside the gym.

Citrulline Malate

L-Citrulline is an amino acid which essentially acts as a precursor in the production of L-Arginine.

You may be familiar with nitric oxide supplements which are used to enhance pumps and vascularity during training.

These products can be very effective at improving performance and enhancing the delivery of nutrients to muscles; however, citrulline is arguably more effective for this purpose than arginine itself.

There was a very interesting study published in the European Journal of Applied Physiology in 2010 which showed that citrulline malate has an interesting effect on the way that the body utilizes BCAA’s, suggesting a powerful synergistic relationship between the two.

The researchers found that citrulline malate not only increased concentrations of growth hormone in subjects, but that it can also “[...] enhance the use of amino acids, especially the branched chain amino acids during exercise and also enhance the production of arginine-derived metabolites such as nitrite, creatinine, ornithine and urea.”11

Other research has shown citrulline malate to be of general benefit to athletic performance while also potentially reducing muscle soreness from training.12







Omega-3 Fatty Acids - Krill Oil or Fish Oil

The average Western diet tends to be excessively high in omega-6 fatty acids13, such as those found in vegetable oils such as canola oil. Ideally we should seek a ratio of around 1:1 or 2:1 in favor of omega-6, but many people eat a ratio of as much as 30:1. 40:1, or even 50:1!

It is argued that this imbalance contributes to a great many ailments such as heart disease, rheumatism, and metabolic syndromes such as Type II diabetes.

By increasing the amount of omega-3 fatty acids in your diet, you can help to reduce your risk factors for hyperlipidemia14 or high levels of triglycerides in the bloodstream, while also reducing total cholesterol levels15.

At the very least, omega-3 fatty acids offer powerful anti-inflammatory benefits, and as one study published in the Journal of the American College of Nutrition states:

“There have been a number of clinical trials assessing the benefits of dietary supplementation with fish oils in several inflammatory and autoimmune diseases in humans, including rheumatoid arthritis, Crohn’s disease, ulcerative colitis, psoriasis, lupus erythematosus, multiple sclerosis and migraine headaches.”16

Even if the more serious conditions amongst these are of little concern to you, you can at least rest assured that you are providing your joints and ligaments with some assistance in terms of recovering from training.

Fish Oil vs. Krill Oil

The two omega-3 fatty acids EPA and DHA come in the form of triglycerides when found in fish oil.

A promising alternative to fish oil is krill oil, which features these two fatty acids in what is known as a double-chained phospholipid structure, mimicking the way fats are constructed in the cells of the human body.

This makes the omega-3 fatty acids found in krill oil far easier for the human body to absorb and utilize.






http://specforcealpha.biotrust.com/Shop.asp?p=OK5X








What’s more, the EPA in krill oil contains a powerful antioxidant known as astaxanthin, as well as vitamins A, D, and E.

The Oxygen Radical Absorbance Capacity or ORAC value of a compound is, simply put, a metric used to determine the degree to which something provides the cell with protection against the oxidative damage caused by free radicals.

Due to its far enhanced absorption rates and additional nutritional content, krill oil boasts an ORAC value that is a 48 times higher than that of fish oil.

CoQ10

Coenzyme Q10 is another interesting substance, particularly for the health of men entering into their 30’s, 40’s, and beyond.

CoQ10 in its more bioavailable form called ubiquinol has been shown to significantly lower blood pressure17, and according to a 2012 study published in the Journal of Biofactors, can even help to improve glycemic control and insulin sensitivity in patients suffering from type 2 diabetes.18

What’s more, another study from 2013 set out to investigate the effects of CoQ10 in trained athletes, finding a significant increase in physical performance as measured by maximum power output.

It is also worth noting that: “While adherence to a training regimen itself resulted in an improvement in peak power output, as observed by improvement in placebo, the effect of Ubiquinol supplementation significantly enhanced peak power production in comparison to placebo.”19



19 http://www.jissn.com/content/10/1/24




ConclusionAlright... there you have some of the most powerful training secrets pulled from the government labs and training facilities and finally released to the general public.

This is powerful training and as I mentioned you only have to put in the work, and thanks to science, a lot less with a significant reduction in time and weight yet you will make massive gains.

Follow this closely and enjoy the significant gains in your strength and size.

As always…

STAND APART!


Documents

Table Of Contents - Amazon S3 · Table Of Contents Introduction ... SpecForce Supplement Stack ... The information provided in this workout program is for educational purposes only