Nutrition

Nov 11, 2020 Gigas Editorial approx. 10 min

8 science-based benefits of MSM supplements

Methylsulfonylmethane, better known as MSM, is a supplement that is used for a wide range of symptoms and conditions.

MSM is a sulphur-containing compound that occurs naturally in plants, animals and the human body. MSM can also be produced synthetically in the laboratory for use in supplements in capsule or powder form.

MSM is used extensively in the field of alternative medicine, where it is primarily used to relieve joint pain, reduce inflammation and improve immune function.

In addition to this, scientific research supports its use for a number of conditions ranging from arthritis to rosacea.

Here are 8 science-based benefits of MSM:

1. MSM can reduce joint pain

One of the most popular uses of MSM is to relieve joint and muscle pain. It has been shown to help people with joint degeneration - a common cause of pain in the knees, back, hands and hips. Degenerative changes to the joints can reduce quality of life by reducing mobility.

Studies have shown that MSM can significantly reduce inflammation in the body. It also inhibits the breakdown of articular cartilage - the flexible tissue that protects the ends of the bones in the joints (1).

A study of 100 subjects over the age of 50 found that treatment with a supplement containing 1,200 mg of MSM over a 12-week period reduced joint pain, stiffness and swelling compared to a placebo (2).

The group receiving the supplement also reported an improvement in quality of life and less difficulty walking and getting up in the morning.

Another study of 32 subjects suffering from lower back pain found that a supplement containing MSM and glucosamine reduced stiffness in the lumbar spine and pain on movement. In addition, a significant improvement in quality of life was observed (3).

Summary: Studies have shown that MSM can reduce joint pain, stiffness and swelling. It can therefore improve the quality of life.

2. MSM has anti-inflammatory effects and can increase glutathione levels The anti-inflammatory effects of MSM are well documented in the scientific literature.

MSM is believed to inhibit NF-kB - a protein complex involved in inflammatory responses in the body (4). It also reduces the production of cytokines such as tumor necrosis factor alpha (TNF-ɑ) and interleukin 6 (IL-6), which are signaling proteins associated with systemic inflammation (5).

In addition, MSM can increase glutathione levels in the body. Glutathione is an extremely powerful antioxidant that is produced by the human body. In mice with gastric ulcers, for example, supplementation with MSM was able to reduce inflammation by inhibiting the release of pro-inflammatory cytokines including TNF-ɑ and IL-6, as well as increasing glutathione levels (6).

Another study conducted with 40 physically active men showed that taking 3 grams of MSM before strenuous exercise reduced the release of pro-inflammatory cytokines and prevented immune cell overload compared to a placebo (7).

Summary: MSM can reduce the release of molecules such as TNF-ɑ and IL-6, which are associated with inflammation, and increase levels of the powerful antioxidant glutathione.

3) MSM can reduce post-workout recovery by reducing muscle damage and stress

During strenuous exercise, muscle damage occurs and oxidative stress increases. This leads to muscle soreness and pain, which can hinder athletic performance and training.

MSM can accelerate muscle recovery after intense exercise by reducing inflammation and oxidative stress.

A study of 18 men showed that taking 50 mg of MSM per kilogram of body weight for 10 days after a 14-kilometer run significantly reduced exercise-induced muscle damage and significantly increased antioxidant capacity (8).

MSM may also be helpful in reducing pain after prolonged exercise.

In one study, 22 healthy women were given 3 grams of MSM or a placebo for 3 weeks before a half marathon. The MSM group reported less muscle soreness and joint pain than the placebo group (9).

Another study found that men who took 3 grams of MSM per day for 2 weeks had lower IL-6 levels and less muscle pain after intense resistance training (10).

Summary: MSM may help reduce muscle pain, muscle damage and oxidative stress after intense exercise, which may help speed recovery after exercise.

4. MSM may help relieve arthritis symptoms by reducing pain and stiffness

Arthritis is an inflammatory disease of the joints that can result in pain, stiffness and reduced joint range of motion.

Because MSM has powerful anti-inflammatory properties, it is often used as a natural alternative to medication to relieve symptoms associated with arthritis.

A study of 49 subjects with osteoarthritis of the joints found that taking 3.4 grams of MSM per day for 12 weeks reduced pain and stiffness and improved physical function of the knee joint compared to a placebo (11).

In addition, MSM may increase the effectiveness of other supplements such as glucosamine sulfate, chondroitin sulfate and boswellic acid, which are commonly used to treat arthritis. One study found that a combination of MSM with glucosamine and chondroitin was more effective than glucosamine and chondroitin alone in reducing pain and stiffness in people with knee osteoarthritis (12).

Another study showed that daily use of a supplement containing 5 grams of MSM and 7 grams of boswellic acid was more effective than glucosamine in reducing pain and improving knee function in people with knee osteoarthritis (13).

In addition, people who received an MSM and boswellic acid supplement were less dependent on anti-inflammatory medications than was the case with the glucosamine group (13).

Summary: MSM supplements have been shown to help reduce pain and stiffness in arthritis. They may also help to improve physical function.

5 MSM may help relieve allergy symptoms by reducing inflammation Allergic rhinitis is an allergic reaction that can cause symptoms such as watery eyes, sneezing, itching, runny nose and nasal congestion (14).

The most common triggers include animal dander, pollen and mold. After contact with one of these allergens, numerous prostaglandins and cytokines are released, which are responsible for the unpleasant symptoms.

Studies have shown that MSM can effectively reduce symptoms of allergic rhinitis. It may alleviate allergic reactions by reducing inflammation and inhibiting the release of prostaglandins and cytokines (15).

A study of 50 people suffering from allergic rhinitis found that a daily dose of 2,600 mg MSM per day for 30 days reduced symptoms including itching, nasal congestion, shortness of breath, sneezing and coughing (16).

In addition, the subjects experienced a significant increase in energy from day 14 of intake. Summary: MSM can help alleviate allergic symptoms including coughing, shortness of breath, nasal congestion, sneezing and fatigue.

6 MSM can improve the function of the immune system

The immune system is a specialized network of tissue types, cells and organs that protects the body from disease. Factors such as stress, illness, poor diet, lack of sleep or lack of exercise can weaken the immune system.

Sulphur compounds such as MSM play an important role in the health of the immune system (17).

For example, MSM can effectively reduce oxidative stress and inflammation, which can weaken the immune system. Because it can effectively lower levels of pro-inflammatory compounds such as IL-6 and TNF-ɑ, MSM can reduce stress on the immune system.

In addition, it is involved in the formation of glutathione, the body's most important antioxidant. It may help to increase levels of this important compound. Adequate glutathione levels are crucial for overall health and immune system function (18).

An in vitro study showed that MSM was effective in restoring glutathione levels and reducing markers of inflammation in mouse cells weakened by HIV proteins (19).

Summary: MSM may improve immune system function by reducing inflammation and increasing glutathione levels.

7 MSM may improve skin health by strengthening keratin

Keratin is a protein that acts as the primary structural component in hair, skin and nails. It contains large amounts of the sulfur-containing amino acid cysteine. This is the reason why burning hair releases a characteristic sulfur odor.

MSM may have benefits for skin health by acting as a sulfur donor for keratin. This can help to strengthen this important protein.

MSM also reduces inflammation, which can damage skin cells and contribute to premature skin aging and wrinkling (20).

MSM may even reduce symptoms of problematic skin conditions such as rosacea, which include redness, irritation and inflammation of the skin.

One study showed that MSM applied to the skin can reduce symptoms such as redness, irritation and itching in people with rosacea, as well as improve skin hydration (21).

Summary: MSM may improve skin health by strengthening keratin and reducing inflammation. It may even help alleviate symptoms of skin diseases.

8 MSM may have anti-cancer effects

One of the latest areas of study into the effects of MSM is its potential effectiveness in fighting cancer cells. Although research is still limited, the results so far have been promising.

Several in vitro studies have shown that MSM can inhibit the growth of cancer cells in gastric cancer, esophageal cancer, liver cancer, colon cancer, skin cancer and bladder cancer (22, 23, 24).

These effects appear to be based on the fact that MSM damages the DNA of cancer cells and promotes the death of cancer cells (25). MSM also appears to inhibit the spread of cancer cells, known as metastasis (26).

A study conducted on mice with liver cancer showed that mice injected with MSM had fewer tumors, smaller tumors and less liver damage than mice that did not receive treatment (27).

Another study showed that MSM was able to inhibit the growth of human breast cancer cells (28).

However, while these results are promising, further research is needed to determine the safety and efficacy of MSM in cancer treatment.

Summary: Studies have shown that MSM has anticancer effects in in vitro and animal studies.

Safety and side effects of MSM

MSM is considered safe, is generally well tolerated and has minimal side effects.

Numerous toxicity studies have been conducted to determine the safety of MSM and doses of up to 4.8 grams per day appear to be safe (29).

However, some people who are sensitive to MSM may experience mild reactions to MSM, which may include stomach problems such as nausea, bloating and diarrhea. When applied to the skin, MSM can cause mild irritation to the skin and eyes (30).

In addition to this, there are concerns about combining MSM with alcohol, as sulphur-containing compounds can have undesirable side effects when combined with alcohol (31). However, there are no studies to date that have investigated this potentially problematic combination.

Summary: MSM is generally considered safe and harmless, but can cause side effects such as nausea, diarrhea and skin reactions in some people.

Conclusion

MSM is a popular supplement with a wide range of applications.

Scientific research has shown that it can be helpful in relieving pain, reducing inflammation, improving skin health, reducing allergy symptoms and speeding up recovery after exercise.

Additionally, there is evidence that MSM can improve the function of the immune system and has anti-cancer effects.

MSM appears to be safe and harmless and studies report minimal side effects.

References:

Source: https://www.healthline.com/nutrition/msm-supplements#TOC_TITLE_HDR_11

Nov 04, 2020 Gigas Editorial approx. 13 min

The ketogenic diet A detailed beginner's guide to the ketogenic diet

The ketogenic diet is a low-carb, high-fat diet that has many health benefits. In fact, over 20 studies show that this type of diet can help you lose weight and improve your health (1).

Ketogenic diets can even have benefits for diseases such as diabetes, cancer and epilepsy (2, 3, 4, 5).

Here's a detailed beginner's guide to the ketogenic diet.

What is a ketogenic diet?

The ketogenic diet is a very low-carb, high-fat way of eating that shares many similarities with the Atkins diet and low-carb diets.

It involves a drastic reduction in carbohydrate intake and the replacement of these carbohydrates with fats. This reduction in carbohydrate intake puts the body into a state called ketosis.

When this happens, your body becomes amazingly efficient at burning fat for energy. It also converts fat in the liver into ketones, which can provide the brain with energy (6,7).

Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased number of ketones, has numerous health benefits (6, 8, 9, 10, 11).

Different types of ketogenic diets

There are several versions of ketogenic diets, which include the following:

Standard ketogenic diet (SKD): this is a very low-carbohydrate ketogenic diet with moderate protein and high fat intake. It typically includes 75% fat, 20% protein and only 5% carbohydrates.
Cyclical ketogenic diet (CKD or cyclical ketogenic diet): This variant includes phases of so-called refeeds with higher carbohydrate intake. A scheme of 5 ketogenic days followed by 2 high-carbohydrate days is often used.
Targeted ketogenic diet (TKD or targeted ketogenic diet): This variation allows carbohydrates around training sessions.
High-protein ketogenic diet (high-protein ketogenic diet): This variation is similar to the standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% carbohydrates and 5% carbohydrates.

However, of these variations, only the Standard Ketogenic Diet and the High-Protein Ketogenic Diet have been extensively studied. Cyclical or targeted ketogenic diets are more advanced methods and are primarily used by bodybuilders and athletes.

The versions presented in this article are primarily applicable to the Standard Ketogenic Diet (SKD), although many of these principles are also applicable to the other versions.

Ketogenic diets can help you lose weight

A ketogenic diet is an effective way to lose weight and reduce risk factors for certain diseases (8, 9, 10, 11, 12, 13). In fact, research shows that the ketogenic diet is far superior to the commonly recommended low-fat diet (2, 14, 15, 16).

In addition, the ketogenic diet is so satiating that you can lose weight without having to count calories or control your food intake (16).

One study found that people on a ketogenic diet lost 2.2 times more weight than people on a calorie-restricted low-fat diet. Triglyceride levels and cholesterol levels also improved (17).

Another study found that people who followed a ketogenic diet lost three times more weight than those who followed the diet recommended by Diabetes UK (18).

There are several reasons why a ketogenic diet is superior to a low-fat diet, including the increased protein intake, which has numerous benefits (14, 19, 20).

The increased amounts of ketones, lower blood glucose levels and improved insulin sensitivity may also play a key role (21, 22, 23, 24, 25, 26).

Ketogenic diets for diabetes and prediabetes

Diabetes is characterized by metabolic changes, high blood glucose levels and impaired insulin function (27).

The ketogenic diet can help lose fat, which is closely associated with type II diabetes, prediabetes and metabolic syndrome (28, 29, 30).

One study found that the ketogenic diet could improve insulin sensitivity by an astonishing 75% (29). Another study conducted with type II diabetics found that 7 of the 21 study participants were able to discontinue all of their diabetes medications (28).

In yet another study, the ketogenic group lost 11.1 kilos, while the higher carbohydrate group lost only 6.9 kilos. This is an important advantage when considering the link between weight and type 2 diabetes (2, 31). In addition, 95.2% of members of the ketogenic group were able to reduce or discontinue their diabetes medications, while only 62% of members of the higher carbohydrate group were able to do so (2).

Other health benefits of a ketogenic diet

The ketogenic diet was originally developed as a tool to treat neurological conditions such as epilepsy. Studies have also shown that the ketogenic diet can have benefits for a wide range of conditions:

Heart disease: the ketogenic diet can improve risk factors such as body fat, HDL cholesterol, blood pressure and blood sugar (32, 33).
Cancer: The ketogenic diet is currently used to treat several types of cancer and slow tumor growth (4, 34, 35, 36).
Alzheimer's disease: The ketogenic diet may reduce symptoms of Alzheimer's disease and slow the progression of the disease (5, 37, 38).
Epilepsy: Studies have shown that the ketogenic diet causes massive reductions in seizures in epileptic children (3).
Parkinson's: One study found that the ketogenic diet helped to reduce Parkinson's symptoms (39).
Polycystic ovary syndrome: The ketogenic diet can help lower insulin levels, which may play a key role in this disease (40).
Brain injuries: A study conducted with animals found that a ketogenic diet can alleviate concussions and aid recovery after brain injury (41).
Acne: Low insulin levels and consuming less sugar or processed foods could help alleviate acne.

However, you should keep in mind that research in many of these areas is still in its infancy and inconclusive.

Foods you should avoid

Any food that is high in carbohydrates should be limited. Here is a list of foods that you should reduce or eliminate from your diet when following a ketogenic diet:

Sugary foods: sugary soft drinks, fruit juice, smoothies, cakes, ice cream, sweets, etc.
Cereal and starch products: Wheat-based products, rice, pasta, cereals, etc.
Fruit: All fruit except small portions of berries such as strawberries
Beans and pulses: peas, kidney beans, lentils, chickpeas, etc.
Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
Low-fat or diet products: These products are often highly processed and high in carbohydrates.
Some condiments or sauces: These often contain sugar and unhealthy fats.
Unhealthy fats: limit your consumption of processed vegetable oils, mayonnaise, etc.
Alcohol: Due to their carbohydrate content, many alcoholic drinks can throw you out of ketosis.
Sugar-free diet foods: These are often high in sugar alcohols, which in some cases can affect ketone levels. These foods also tend to be highly processed.

Foods you should eat

The majority of your meals should be based on these foods:

Meat: red meat, steak, ham, sausages, bacon, chicken and turkey.
Fatty fish: such as salmon, trout, tuna and mackerel.
Eggs: look for omega-3 eggs.
Butter and cream: look for varieties from grass-fed cows if possible.
Cheese: unprocessed cheese such as cheddar, goat cheese, mozzarella, gouda, blue, etc.
Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
Healthy oils: primarily extra virgin, cold-pressed olive oil, coconut oil and avocado oil.
Avocados: Whole avocados or freshly made guacamole.
Low-carb vegetables: most green vegetables, tomatoes, onions, peppers, etc.
Spices: You can use pepper, salt and different healthy herbs and spices.

A sample keto diet plan for one week

To help you get started, here is a sample ketogenic diet plan for one week:

Monday

Breakfast: Bacon, eggs and tomatoes.
Lunch: Chicken salad with olive oil and feta cheese.
Dinner: Salmon with asparagus cooked in butter.

Tuesday

Breakfast: Eggs, tomatoes, basil and goat's cheese omelette.
Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshake.
Dinner: Meatballs, cheddar cheese and veggies.

Wednesday

Breakfast: A ketogenic milkshake.
Lunch: Shrimp salad with olive oil and avocado.
Dinner: Pork chops with parmesan cheese, broccoli and salad.

Thursday

Breakfast: Omelette with avocado, salsa, peppers, onions and spices.
Lunch: Handful of nuts and celery sticks with guacamole and salsa.
Dinner: Chicken stuffed with pesto and soft cheese, served with vegetables.

Friday

Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia.
Lunch: Beef stir fry with coconut oil and vegetables.
Dinner: Burger without bun with bacon, eggs and cheese.

Saturday

Breakfast: Ham and cheese omelette with vegetables.
Lunch: Ham and cheese slices with nuts.
Dinner: White fish, eggs and spinach fried in coconut oil.

Sunday

Breakfast: Scrambled eggs with bacon and mushrooms.
Lunch: Burger with salsa, cheese and guacamole.
Dinner: Steak and eggs with a side salad.

Try to rotate vegetables and meats in the long run, as each type provides different nutrients and health benefits.

Healthy keto snacks

If you're hungry between meals, here are some healthy, keto-friendly snacks:

Fatty meat or fatty fish
Cheese
A handful of nuts or seeds
Cheese with olives
1 to 2 hard-boiled eggs
Dark chocolate with 90% cocoa
A low-carb milkshake with almond milk, cocoa powder, nut butter and protein powder
Full-fat yogurt with nut butter and cocoa powder
Strawberries with unsweetened cream
Celery with salsa and guacamole
Smaller portions of leftovers from previous meals

Tips for eating out during a ketogenic diet

It's not particularly difficult to make most restaurants "keto friendly" if you want or need to eat out.

Most restaurants offer meat or fish-based dishes. Order these and replace any carbohydrate-rich side dishes with additional vegetables.

Egg-based meals such as omelettes or eggs with bacon are also a good option.

Another favorite is burgers without buns. You can also swap fries for vegetables. Order extra avocado, extra cheese, extra bacon or extra egg.

For dessert, you can order a mixed cheese platter or berries with cream.

Possible side effects and how you can minimize them

Even though a ketogenic diet is healthy for healthy people, there may be some initial side effects as your body adjusts. This is often referred to as 'keto flu' and is usually over after a few days.

A "keto flu" includes lack of energy, impaired mental function, increased hunger, sleep problems, nausea, digestive discomfort and reduced exercise performance.

To minimize this, you can try following a regular low-carb diet for the first few weeks. This can teach your body to burn more fat before you completely eliminate carbohydrates.

A ketogenic diet can also alter the body's fluid and mineral balance, so adding extra salt to your meals or taking a mineral supplement can help.

In terms of minerals, you can try to take 3,000 to 4,000 mg of sodium, 1,000 mg of potassium and 300 mg of magnesium per day to minimize possible side effects.

At least in the beginning, it is important to eat until you are full and avoid restricting your calorie intake too much. A ketogenic diet usually results in weight loss even without deliberate calorie restriction.

Supplements for a ketogenic diet

Even if no supplements are needed in principle, certain ones can be useful.

MCT oil: Added to drinks or yoghurt, MCT oil provides energy and helps to increase keto body levels.
Minerals: Additional salt or minerals may be important in the beginning due to shifts in water and mineral balance.
Caffeine: Caffeine may have benefits for increased energy, fat loss and performance
Exogenous ketones: This supplement may help to increase the levels of ketones in the body.
Creatine: Creatine provides numerous health and performance benefits. This can help when combining a ketogenic diet with exercise.
Whey protein: Use a scoop of whey protein in your shakes or yogurt to increase your daily protein intake.

FAQ:

Here are answers to some of the most frequently asked questions about the ketogenic diet.

1. can I ever eat carbohydrates again?

Yes, but it is important to significantly reduce your carbohydrate intake initially. After the first 2 to 3 months, you can eat carbohydrates on special occasions - but be careful to switch back to a ketogenic diet immediately afterwards.

2. will I lose muscle?

With any diet there is a risk of losing some muscle mass. However, the high protein intake and high levels of ketones can help minimize muscle loss, especially when combined with weight training. If no calorie deficit is maintained and a ketogenic diet is chosen as a lifestyle, there is no risk of muscle loss.

3. can I build muscle on a ketogenic diet?

Yes, but it may not work as well as with a moderate carbohydrate intake.

4. do I need to refeed or carb load?

No, but a few higher calorie days now and then can be useful.

5. how much protein can I eat?

Protein intake should be moderate, as a very high protein intake can stimulate insulin secretion and lower ketone levels. About 35% of total calorie intake in the form of protein is probably the upper limit.

6 What if I am constantly tired, weak or fatigued?

You may not be fully in ketosis or using fat and ketones efficiently. To counteract this, you can lower your carbohydrate intake and go back to the points above. A supplement such as MCT oil or ketones could also help.

7. my urine smells fruity, why is that?

Don't worry about it. This is simply related to the excretion of by-products formed during ketosis.

8. my breath stinks. What can I do?

This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.

9. i have heard that ketosis is very dangerous, is this true?

People often confuse ketosis with ketoacidosis. The former is natural, while the latter can only occur when diabetes is not controlled.

Ketoacidosis is dangerous, but ketosis during a ketogenic diet is completely normal and healthy.

10. i have indigestion and diarrhea, what can i do?

This is a common side effect that usually disappears after 3 or 4 weeks. Try to eat more fiber-rich vegetables. Magnesium supplements can help with constipation.

A ketogenic diet is great, but not for everyone

A ketogenic diet can be great for people who are overweight, suffer from diabetes or want to improve their health.

However, it may be less suitable for elite athletes or those looking to gain large amounts of muscle mass or weight.

And like any diet or form of nutrition, the ketogenic diet will only work if you are consistent and stick to it long-term.

Having said that, it's worth mentioning that few things are as tried, tested and proven as the powerful health and weight loss benefits of a ketogenic diet.

References:

Source: https://www.healthline.com/nutrition/ketogenic-diet-101

Oct 28, 2020 Gigas Editorial approx. 7 min

The truth about the side effects of aspartame

The aspartame controversy

Aspartame is one of the most popular artificial sweeteners on the market. There is a very good chance that you, or someone you know, has had an aspartame-containing diet drink in the last 24 hours. According to a study by the U.S. Centers for Disease Control and Prevention, one-fifth of all Americans consumed diet drinks every day in 2010 (1).

Although this sweetener continues to enjoy great popularity, it has become an increasingly controversial compound in recent years. Many opponents of aspartame claim that this sweetener is bad for your health. There are also claims of long-term damage from prolonged aspartame consumption.

Unfortunately, despite extensive research, there is still no consensus on whether aspartame is actually harmful.

What is aspartame?

Aspartame is also marketed under the brand names NutraSweet and Equal. This sweetener is also used in many processed products sold as diet foods.

The ingredients that make up aspartame are aspartic acid and phenylalanine. Both of these compounds are naturally occurring amino acids. Aspartic acid is produced by the human body and phenylalanine is an essential amino acid that we consume in our diet.

When the body processes aspartame, some of it is broken down into methanol. The consumption of fruit, fruit juice, fermented drinks and some vegetables can also result in either a direct intake or production of methanol. In 2014, aspartame was the largest source of methanol in the American diet (2).

Methanol is toxic in larger amounts, but even smaller amounts can be of concern when combined with free methanol, which increases absorption. Free methanol is present in some foods and is also produced when aspartame is heated. Regularly consumed free methanol can become a problem as it breaks down into formaldehyde, which is a known carcinogen.

However, the Food Standards Agency in the UK has stated that even in children who consume large amounts of aspartame, the maximum non-critical amount of methanol is not reached. Furthermore, it has been pointed out that while fruit and vegetables are known for their health benefits, methanol intake from these sources is not a high priority for research.

As reported by Dr. Alan Gaby, in the Alternative Medicine Review in 2007, aspartame found in commercial products or heated beverages could be a trigger for seizures and should therefore be considered in cases of difficult seizure management (3).

Aspartame approval

A number of authorities and health organizations have spoken positively about the safety of aspartame and have approved this sweetener. These include, among others:

U.S. Food and Drug Administration (FDA)
United Nations Food and Agriculture Organization
World Health Organization
American Heart Association
American Dietetic Association

In 2013, the European Food Safety Authority (EFSA) conducted a review of over 600 data sets from aspartame studies (4). No reason was found to withdraw aspartame from the market. The review reported no safety concerns at normal or increased intakes.

On the other hand, artificial sweeteners have a long history of controversy. Aspartame was developed at the same time that the U.S. Food and Drug Administration (FDA) removed the artificial sweeteners cyclamate and saccharin from the market (5). Laboratory studies had shown that massive doses of these two compounds caused cancer and other diseases in laboratory animals.

While aspartame has been approved by the U.S. Food and Drug Administration, the consumer advocacy organization Centre for Science in the Public Interest has cited numerous studies suggesting problems with this sweetener, including a study by the Harvard School of Public Health (6).

Products with aspartame

Whenever a product is labeled "sugar-free", it usually means that it contains an artificial sweetener instead of sugar. Although not all sugar-free products contain aspartame, aspartame is one of the most popular sweeteners. It is found in many packaged foods.

Some examples of aspartame-containing products include:

Diet drink
Sugar-free ice cream
Sugar-free chewing gum
Yogurt
Sugar-free sweets

The use of other sweeteners can help to reduce aspartame intake. However, if you want to avoid aspartame completely, you need to look at food labels.

Side effects of aspartame

According to the American Cancer Society, aspartame is about 200 times sweeter than sugar, which means that only a very small amount is needed to give food and drinks a sweet taste (7). The acceptable daily intake according to the FDA and EFSA is

FDA: 50 milligrams per kilogram of body weight
EFSA: 40 milligrams per kilogram of body weight

A can of an aspartame-sweetened soft drink contains about 185 milligrams of aspartame. A person weighing 70 kilograms would therefore have to consume more than 15 or 18 cans of such a drink per day to exceed these amounts.

People who suffer from a metabolic disorder known as phenylketonuria, on the other hand, should not consume aspartame at all. People taking medication to treat schizophrenia should also refrain from consuming aspartame.

Phenylketonuria

People who suffer from phenylketonuria have high levels of phenylalanine in their blood. Phenylalanine is an essential amino acid that is found in protein sources such as meat, fish, eggs and dairy products. Phenylalanine is also one of the two components of aspartame.

People who suffer from this metabolic disorder are unable to metabolize phenylalanine correctly. If you suffer from this disease, aspartame has a highly toxic effect.

Tardive dyskinesia

Tardive dyskinesia is believed to be a side effect of some medications used to treat schizophrenia. The phenylalanine in aspartame may increase the uncontrolled muscle movements associated with tardive dyskinesia.

Other

Anti-aspartame activists claim that there is a link between aspartame and a variety of conditions including the following:

Cancer
seizures
headaches
depression
Attention Deficit Hyperactivity Disorder (ADHD)
dizziness
Weight gain
Birth defects
lupus
Alzheimer's disease
Multiple sclerosis

Numerous studies have attempted to establish or disprove a link between aspartame and these conditions, but so far these studies have produced inconsistent results. Some sources report increased risks, symptoms or exacerbation of certain conditions, while others have found no negative effects of aspartame (8).

The effects of aspartame on diabetes and weight loss

When it comes to diabetes and weight loss, one of the first steps people take is to eliminate empty calories from their diet. This often includes sugar.

Aspartame has both benefits and drawbacks when it comes to diabetes and obesity. The Mayo Clinic has stated that artificial sweeteners are generally beneficial for diabetics (9). However, this does not necessarily mean that aspartame is the best sweetener of choice.

Artificial sweeteners can also help support weight loss efforts, but this is generally only the case if you have consumed a lot of sugary products before starting your weight loss efforts. Switching from sugary products to products with artificial sweeteners could also reduce the risk of tooth decay.

According to one study, rats fed aspartame had a lower total body mass (10). One caveat to this study is that these rats had both more gut bacteria and increased blood sugar levels. This increase in blood glucose levels was also associated with insulin resistance.

The scientific evidence on how aspartame and other sweeteners affect these and other diseases is far from conclusive.

Natural alternatives to aspartame

The controversy surrounding aspartame continues. Available scientific data suggests no long-term negative side effects, but the final word has not yet been spoken and research is ongoing. Before you go back to using sugar (which is high in calories but has no real nutritional value), you may want to consider natural alternatives to aspartame, which include the following:

Honey
maple syrup
agave nectar
fruit juices
Stevia leaves

But even if these products are more natural than artificial sweeteners such as aspartame, you should still only use them in limited quantities. Just like sugar, natural alternatives to aspartame can provide a lot of calories with little or no nutritional value.

The future of aspartame

Public concerns about aspartame remain. Scientific research has found no consistent evidence of harmful effects, making aspartame acceptable for daily use.

Due to the intense criticism, many people have taken steps to avoid artificial sweeteners altogether, but many others who are consciously watching their sugar intake continue to use artificial sweeteners.

When it comes to aspartame, just as with sugar and other sweeteners, the best course of action is probably to use this sweetener in limited amounts.

References:

Source: https://www.healthline.com/health/aspartame-side-effects#outlook

Oct 16, 2020 Gigas Editorial approx. 12 min

8 natural alternatives to sugar

Added sugar is probably by far the worst ingredient in the modern diet. It has been linked to many serious diseases including obesity, heart disease, diabetes and cancer. In addition, most people consume far too much sugar without realizing it.

Fortunately, there are many ways to sweeten foods without sugar. This article explores 8 healthy alternatives you can use instead.

Why sugar is bad for you

It should be mentioned at the outset that there is nothing good about sugar. It contains no protein, no essential fats, no vitamins and no minerals. There is absolutely no need for sugar in the diet.

In fact, there is a long list of reasons to avoid sugar.

Sugar negatively affects the hormones in your body that regulate hunger and satiety (1, 2). This can lead to increased calorie intake and weight gain.

It also damages your metabolism, which can lead to an increase in insulin levels and increased fat storage. In fact, many studies have found a strong link between sugar and obesity (3).Simply put, people who consume the most sugar are at a much higher risk of becoming overweight or obese compared to people who consume the least sugar.

High sugar consumption has also been linked to some of the world's deadliest diseases including heart disease, diabetes and cancer (4, 5, 6).

Sugar is also addictive. It causes a release of dopamine in the brain's reward center, which is the same response caused by addictive drugs. This leads to cravings and can stimulate overeating (7).

In short, sugar is damn unhealthy and should be avoided at all costs. Instead, consider using the following 8 alternatives.

1. stevia

Stevia is a natural sweetener derived from the leaves of a South American shrub that goes by the scientific name Stevia rebaudiana.

Human studies have indeed concluded that stevia is not associated with any adverse side effects (8, 9). However, stevia is not only considered safe and harmless, but is also associated with several health benefits.

Several studies have shown that stevioside, which is one of the sweet-tasting compounds in stevia, can reduce high blood pressure by 6 to 14% (11, 12). Stevia has also been shown to lower blood sugar and insulin levels, which could help fight diabetes (12).

It's worth noting that the two different sweet compounds extracted from the stevia plant - stevioside and rebaudioside A - have slightly different flavors.

Typically available in powder or liquid form, products labeled as stevia may contain either one or both of these compounds in varying amounts. This is the reason why some variants taste better than others, which means that some experimentation may be necessary to find the right variant for you.

All in all, stevia is probably the healthiest choice if you want to sweeten something. Summary: Stevia is 100% natural, contains no calories and has no known negative health effects. Stevia has been shown to lower blood sugar levels and blood pressure.

2. xylitol

Xylitol is a sugar alcohol with a sweetness similar to sugar. It is extracted from corn or birch wood and is found in many types of fruit and vegetables.

Xylitol contains 2.4 kcal per gram, which is 40% less than sugar. In addition, it does not increase blood sugar or insulin levels (13).

Most of the harmful effects associated with regular sugar are related to the high fructose content of sugar. Xylitol, however, contains no fructose and has none of the negative effects associated with sugar.

On the contrary, xylitol is actually associated with multiple health benefits. Several studies show that xylitol can improve dental health by reducing tooth decay (14, 15). In addition, xylitol increases the absorption of calcium in the body. This is not only good for your teeth, but also for your bone density, which can help protect against tooth decay (16, 17).

Xylitol is generally well tolerated, but consuming too much can cause digestive discomfort such as bloating and diarrhea.

It is important to note that xylitol is very toxic to dogs. Dog owners should keep xylitol out of their dog's reach or not have xylitol in the house at all.

Summary: Xylitol is a sugar alcohol that contains 40% fewer calories than sugar. Consuming xylitol can potentially promote dental health and protect against osteoporosis.

3. erythritol

Erythritol is also a sugar alcohol, but it contains fewer calories than xylitol. At just 0.24 kcal per gram, erythritol contains only 6% of the calories of regular sugar. The fact that erythritol tastes almost exactly like sugar makes the changeover quite easy.

Your body doesn't have the enzymes needed to break down erythritol, so most of it is absorbed directly into the bloodstream and excreted unchanged in the urine (18).

At regular doses, erythritol does not appear to have any dangerous side effects. In addition, it does not increase blood sugar, insulin, triglyceride or cholesterol levels (19). It is considered safe for human consumption and is well tolerated.

Human studies show no side effects when erythritol is consumed at doses of 2.2 grams per kilogram of body weight per day. However, higher doses may cause mild digestive problems in some people.

Summary: Erythritol is a sugar alcohol that tastes almost exactly like sugar but contains only 0.6 kcal. It is an excellent sugar alternative for people who are overweight or suffer from diabetes.

4. yacon syrup

Yacon syrup is extracted from the yacon plant, which is native to South America and is known by the scientific name Smallanthus sonchifolius.

Yacon syrup is dark in color and has a thick consistency reminiscent of molasses. In America, yacon syrup has become popular as a weight loss supplement after it was featured on a television program hosted by a famous American doctor.

Since there is only one small study showing that yacon syrup causes significant weight loss (20), more research is needed to confirm this claim.

Yacon syrup contains 40 to 50% fructooligosaccharides - a special type of sugar molecule that the human body cannot digest. As these sugar molecules are not digested, yacon syrup contains only 1.3 kcal per gram, which is about a third of the calories of regular sugar.

In addition, studies show that fructooligosaccharides can lower levels of the hunger hormone ghrelin, which can reduce appetite and food intake (21).

Fructooligosaccharides also serve as food for the "friendly" intestinal bacteria, which are very important for general health. Healthy gut flora is associated with a reduced risk of diabetes and obesity, increased immune function and better brain function.

Yacon syrup is generally considered safe, but excessive consumption can lead to bloating, diarrhea and general digestive discomfort.

Another disadvantage of yacon syrup is that it is not suitable for baking, as high temperatures break down the structure of fructooligosaccharides (22).

However, yacon syrup is good for sweetening coffee, tea, muesli and oatmeal.

Summary: Yacon syrup contains only a third of the calories of regular sugar. It is also very rich in fructooligosaccharides, which feed healthy gut bacteria and may support weight loss.

5-8 Less bad sugar options

There are a number of natural sweeteners that health-conscious people use instead of sugar. These include coconut sugar, honey, maple syrup and molasses.

However, even though these natural sweeteners may contain more nutrients than sugar, your body metabolizes them in the same way as regular sugar.

So the following sweeteners are only slightly less bad than regular sugar. However, they are still forms of sugar.

5. coconut sugar

Coconut sugar is made from the sap of the coconut palm. It contains a few nutrients including iron, zinc, calcium and potassium, as well as some antioxidants.

Coconut sugar has a lower glycemic index than sugar, which appears to be partly due to its inulin content. Inulin is a type of dietary fiber that has been shown to inhibit glucose absorption (23).

Despite this, coconut sugar is still very high in calories and contains the same amount of calories per serving as regular sugar. It is also very high in fructose, which is the main reason why sugar is so unhealthy.

At the end of the day, coconut sugar is very similar to regular table sugar and should therefore be used sparingly.

Summary: Coconut sugar contains low amounts of fiber and nutrients, making it slightly less bad than regular sugar. However, it is high in fructose and should therefore be used sparingly.

6. honey

Honey is a viscous golden liquid produced by bees. It contains traces of vitamins and minerals, as well as plenty of healthy antioxidants (24).

Consuming honey can help increase antioxidant levels in the blood. High antioxidant levels in the blood are associated with a lower risk of disease (25).

In fact, honey has been shown to reduce several risk factors for disease. One study found that consuming honey over an 8-week period in diabetics significantly reduced levels of bad LDL cholesterol and triglyceride levels in the blood (26).

It also increased the levels of good HDL cholesterol. However, the same study also observed an increase in a marker for long-term blood glucose levels (HbA1c), which is not good.

Another study found that eating honey lowered levels of C-reactive protein (CRP), which is a marker of inflammation (27). It also lowered homocysteine levels, which is another blood marker associated with disease.

In addition, both studies showed that honey has slightly less harmful effects on blood sugar levels and metabolism than regular sugar.

However, despite the fact that studies have shown that honey has some promising health benefits, it still contains fructose, which can contribute to a variety of health problems.

In short, honey is still sugar and therefore not completely harmless.

Summary: Honey contains antioxidants and small amounts of vitamins and minerals. It has some health benefits, but at the end of the day it is still sugar and therefore should not be consumed in excess.

7. maple syrup

Maple syrup is a thick, sugary liquid made by boiling down the sap of maple trees. It contains a reasonable amount of minerals including calcium, potassium, iron, zinc and manganese. In addition, it contains at least 24 different types of antioxidants (28).

A number of test tube studies suggest that maple syrup may even have anti-cancer effects, but more research is needed to confirm this (29).

However, even though maple syrup contains some beneficial nutrients and antioxidants, it is very high in sugar. It has a slightly lower glycemic index than regular sugar, which means it does not raise blood sugar levels as quickly as sugar (30).

Similar to coconut sugar and honey, maple syrup is also slightly better than regular sugar, but should still be used sparingly.

Summary: Maple syrup contains some minerals and over 24 antioxidants. It is slightly better than sugar, but should still be used sparingly.

8 Molasses

Molasses is a sweet, brown liquid with a thick, syrupy consistency. It is produced by boiling down cane sugar or sugar beet juice.

Molasses contains a handful of vitamins and minerals, as well as some antioxidants. Molasses is even richer in antioxidants than sugar and maple syrup (31). In addition, molasses is rich in calcium and potassium and may promote heart and bone health (32, 33).

All in all, molasses is a good substitute for refined sugar, but there is no reason to add it to your diet as it is still a form of sugar.

Summary: Molasses contains nutrients that may support heart and bone health and help regulate blood sugar levels. Nevertheless, molasses is high in sugar and should be used sparingly.

Avoid replacing sugar with these sweeteners

Some alternative sweeteners may actually do more harm than good. Some could be even more harmful than sugar.

Here is a list of sweeteners you should avoid.

Agave nectar

Agave nectar is made from the agave plant. It is often marketed as a healthy sugar alternative, but is probably one of the unhealthiest sweeteners you can find on the market.

Agave nectar is 85% fructose, which is a much higher fructose content than regular sugar. As mentioned above, large amounts of fructose have been linked to obesity and other serious diseases.

High fructose corn syrup

High fructose corn syrup is a sweetener made from corn syrup. It is commonly used to sweeten processed foods and soft drinks.

As the name suggests, high fructose corn syrup is very high in fructose. It can increase the risk of weight gain, diabetes and other serious diseases (35, 36, 37).

High fructose corn syrup is at least as bad as sugar and should be avoided at all costs. Although you won't typically use high fructose corn syrup as an ingredient in your recipes at home, it can be found in sauces, salad dressings and other condiments you use in cooking.

Conclusion

Eating too much sugar has been linked to several serious diseases including obesity, diabetes, heart disease and cancer.

The sweeteners presented in this article are good alternatives, with alternative being the key word, meaning that they should be used instead of refined sugar.

Stevia is probably the healthiest option, followed by xylitol, erythritol and yacon syrup. Less bad sugars such as maple syrup, molasses and honey are slightly better than regular sugar, but should be used sparingly.

References

Source: https://www.healthline.com/nutrition/natural-sugar-substitutes#section1

Oct 09, 2020 Gigas Editorial approx. 12 min

Tip of the week Tip: Consume more magnesium

85% of the inhabitants of the western world suffer from a magnesium deficiency and this percentage is even higher among athletes. You may think you're immune to such deficiencies because you eat bananas occasionally, but think again. You would have to eat 9 bananas to get just the officially recommended amount of magnesium - not to mention your increased needs as an athlete.

Magnesium plays a role in over 300 biochemical processes in the body. It is crucial for energy production, protein synthesis and insulin metabolism. A deficiency results in poorer athletic performance, increased lactic acid build-up, muscle cramps, difficulties with fat loss, poorer regeneration and even cardiac arrhythmia.

The question that is probably going through your mind right now is why so many of us suffer from a magnesium deficiency. One answer lies in strenuous exercise, as this increases magnesium loss via sweat and urine by up to 20%.

A large part also has to do with how food is grown and the dietary habits of many athletes. While magnesium is normally found in greater quantities in foods such as green leafy vegetables, seaweed, chard, spinach, beans, nuts, avocados and bananas, many of these foods are low in the mineral due to poor soils and untested farming methods.

Most athletes also don't eat a particularly varied diet. They seem to find a small collection of "safe" foods and eat them day after day. It is therefore no wonder that so many athletes are deficient in so many nutrients.

Habits that could indicate a magnesium deficiency are a high consumption of soft drinks (the phosphates bind the magnesium), too much sugar (as sugar causes magnesium excretion) or the consumption of too much coffee (caffeine also increases magnesium excretion). People suffering from a magnesium deficiency may also exhibit excessive anxiety, muscle cramps and eye twitching.

If you are not absolutely sure that your diet is balanced enough, you should consider supplementing with a ZMA product. While the official recommendations are around 400 mg per day for men and 300 mg per day for women, athletes could benefit from double that amount.

Tip: Drive up your volume

Drive up your training volume if mass gains are your goal.

Source: https://www.t-nation.com/training/tip-turn-up-the-volume

By Brad Schoenfeld, PhD

In the 1970s, Arthur Jones popularized the so-called high-intensity training (HIT) approach to building muscle mass. HIT is based on the premise that only one set of an exercise is necessary to stimulate muscle growth, as long as you train to the point of momentary concentric muscle failure.

According to HIT dogma, performing additional sets after this initial set is unnecessary and perhaps even counterproductive to muscle growth. Other prominent advocates such as Mike Mentzer and Ellington Darden followed Jones' lead and utilized the HIT philosophy, resulting in a surge in popularity for HIT. To this day, HIT has a large following.

Now before I get accused of being anti-HIT, I readily admit that it is a viable training strategy. There's no denying that HIT can help build a significant amount of muscle mass. And if you're pressed for time, it can make for an effective and efficient training session.

However, if your goal is to maximize your muscle development, then HIT is simply not enough. You need a higher training volume - substantially higher than one set per exercise.

Protocols with multiple sets are superior

The prevailing research consistently shows that training programs with multiple sets are superior to programs with only one set per exercise when it comes to consistent gains in strength and muscle mass.

Meta-analyses published in the Journal of Strength and Conditioning Research show that training with multiple sets leads to 46% greater gains in strength and 40% greater gains in muscle mass compared to single-set training programs.

Whether the hypertrophy superiority of multiple sets is based on a higher total amount of muscle tension, muscle damage or metabolic stress or a combination of these factors is still unclear. What is clear, however, is that multiple sets are a must if you want to maximize your muscle potential

The problem

The problem is that even if you perform multiple sets, you may not be training with sufficient volume. The optimal number of sets necessary to elicit superior growth varies from person to person and depends on a variety of factors, including genetics, recovery ability, training experience and nutritional status.

But individual response is only part of the equation. The size of the given muscle is also relevant. Large muscle groups such as the back and thighs require a higher volume than smaller muscles such as the arms and calves, which are already significantly trained through multi-joint exercises.

Split programs vs. full body programs

Another important consideration is the structure of your training program. All else being equal, a split program will allow you a higher daily training volume per muscle group than a full body program.

And if you follow a split program, the composition of your split will affect your daily training volume (a 3 day split will allow a higher volume per muscle group than a 2 day split). Accordingly, training volume is best determined on a weekly basis rather than a daily basis.

Whatever your weekly target volume is, you will achieve the best results with a periodization approach where the number of sets is strategically manipulated over the course of a training cycle. It's important to understand that repetitive high volume training will inevitably lead to overtraining.

In fact, scientific research shows that volume has a greater correlation with overtraining than intensity. Only by using periodization can you reap the benefits of high volume training while avoiding the dreaded overtraining.

Effective periodization:

Let's say you have determined your maximum weekly training volume and this is 18 to 20 sets per muscle group. Focus on a 3-month mesocycle where you aim for 8 to 10 sets per week during the first month. During the second month, aim for 14 to 16 sets and finish the mesocycle with a final overreaching month during which you perform 18 to 20 sets per week.

This is followed by a short unloading phase or a phase of active regeneration to promote your recovery. Bearing in mind that it takes a week or two for the full effects of supercompensation to manifest after completing an overreaching cycle, you should notice optimal gains at some point during the recovery phase.

Tip: Stop eating like a professional bodybuilder

You know what's even worse? Paying them for their plans

Source: https://www.t-nation.com/diet-fat-loss/tip-stop-eating-like-a-pro-bodybuilder

By Chris Shugart

Many men stumble into copying the diets of their favorite bodybuilders or muscle-bound movie stars. The problem? Well, most men don't have the genetics of a pro bodybuilder, they don't perform the marathon workouts of a pro bodybuilder, and they don't use the chemical support that pros use. Heck, even exercisers on steroids probably don't use even a tenth of what pros use.

All of these things allow for more leeway in nutrition. The pros get away with crazy nutritional approaches (at least for a couple years) because of their chemical support. You can't. Follow their build-up diet and you will get fat and ruin your health.

The worst case scenario is that you develop anabolic resistance: the impaired ability to build muscle caused by excessive calorie consumption over time. It starts with insulin resistance, leads to leptin resistance and eventually manifests itself in excessive fat gain, loss of pump during training, stagnant strength gains, inflammation and even reduced libido. The loss of excessive fat after each bulking phase also becomes harder and harder.

Follow the fat loss diet of the pros and you'll lose muscle and ruin your metabolism - at least if you do it without the same chemical support as the pros.

Numbers for problems

Sadly, many competitive bodybuilders and internet gurus make a living selling their dysfunctional diet plans to gullible fanboys. And what about these customized nutrition plans they sell? Usually they have three or four slight variations of the same plan and they just email you the plan that somehow fits you best. This is far from being customized.

The solution

Take a critical look at nutritional advice from professionals. You might be able to pick up a few tips from these professionals - many are actually quite intelligent - but always remember that their plans are simply THEIR plans - not yours.

Your body is your laboratory and you need to conduct your own experiments to find out what works for you. That takes some thought and some work. Don't like that idea? Then keep paying someone for the privilege of being their nutrition bitch. Ignorance is expensive.

Tip: Train rowing with supported chest

It's impossible to fake it on this back exercise and it builds muscle like crazy.

Source: https://www.t-nation.com/training/tip-do-chest-supported-rows

By Christian Thibaudeau

This is my favorite exercise for strengthening the back with a pulling/rowing motion. It's one of the basic exercises used by Chinese Olympic weightlifters.

Rowing with supported chest

This exercise takes the lower back out of the movement and you can't really deflect or cheat. By focusing solely on your back, you will build more contractile strength and a superior mind-muscle connection.

Execution tips

Always hold a maximum contraction briefly at the highest point.
Do not rely on momentum to move the weight from point A to point B. Focus on the quality of the contraction of your back muscles.
You can perform the exercise with kettlebells, dumbbells or a barbell. All of these variations work and you should rotate between them. Get strong in all types of rowing movements. The angle of pull will be different with a barbell than with a dumbbell, especially if you are using a neutral grip.
Perform sets of 6 to 8 reps for a few weeks and then increase the weight and go down to 4 to 6 reps - but only once you have established a solid mind-muscle connection with your back.

Tip: Perform 20 repetitions with your maximum weight for 10 repetitions

It may sound crazy, but it works if you use the ladder method.

Source: https://www.t-nation.com/training/tip-do-20-reps-with-your-10-rep-max

From Lee Boyce

Here is an example of a ladder set:

Using your max weight, perform 2 reps for 10 to 12 reps
Pause for 10 to 15 seconds and then perform 3 repetitions
Pause for 10 to 15 seconds and then perform 5 repetitions
Pause again for 10 to 15 seconds and then perform 10 repetitions.

The fact that you are using the same weight throughout the set eliminates any doubt that you are using an intensity that will promote hypertrophy benefits. The rapidly contracting muscle fibers will get the chance to do a little more work because their primary energy source - ATP - will be partially regenerated during the short rests. At the end of the ladder, you'll have ended up doing 20 reps at your max weight for 10 to 12 reps. Not too shabby.

Push yourself and give it your all

This is an amazing psychological test. Just like with breathing squats, you have a fixed target number of reps you need to achieve to complete the set - not just the point of muscle failure. With each pause, you know that you need to perform more reps than you just did, even though you are more exhausted than when you started the set. This is a way to learn how to overcome your inner bastard. You'll leave the gym feeling like you've accomplished something.

The best exercises for ladder sets

This repetition pattern works best with big exercises like bench presses, standing shoulder presses, pull-ups, dips with added weight and squats, but you can also use it for smaller isolation exercises like leg extensions, curls and seated dumbbell presses.

Perform French presses for your triceps

It's a classic exercise but most people do it wrong. Here is the correct execution.

Source: https://www.t-nation.com/training/tip-do-the-french-press-for-triceps

By Lee Boyce

Your triceps deserve more attention than your biceps if upper arm mass is your goal. Tight bench presses and dips are common options, but neither provides the most stimulation for the triceps.

The most important muscle head to target for triceps thickness is the long head. French presses with a SZ bar provide the most stimulation for the long head, but it's also the most commonly messed up exercise in the gym. The correct way to perform French presses is to utilize the angle of force with minimal stress on the joints. Performing them this way will keep the long head of the triceps under continuous tension without stressing the shoulder and elbow joints.

It is also important to avoid full extension of the elbow - this is not the job of the long head of the muscle. Higher reps (12 to 15) work well with this exercise - so expect a crazy pump.

The correct execution of French Presses:

https://www.youtube.com/watch?v=wfFuClSLcME

Set the backrest of the bench one step flatter than 90 degrees.
Grip the bar with a "false" (thumbless) close grip.
Make sure that your elbows are not pointing outwards, but are as close together as possible.
Let the weight of the bar pull your elbows back and then pull it forward as you push it up over the back of your head. Use a controlled negative repetition and repeat.

Source: https://www.t-nation.com/supplements/tip-get-more-magnesium

From TC Luoma