top of page

What supplements should I use while doing Tension training?

Part 12 of the Ebook 'Periodized Hypertophy Training': Strength, Tension, and Intensity (STI)

A Comprehensive Program for Year Round Muscle Growth

During the tension phase you will continue your use of Creatine Monohydrate as it is the most effective supplement known for reducing myostatin, stimulating satellite cells, preserving muscle glycogen, and of course, increasing strength. Begin using it during the first month of the tension phase, take 1 month off, and then repeat during the overload (outlined here) phase of your training (this is a 6 1/2 month training cycle, continue to repeat 1 month on and 1 month off.) Caffeine is also included in the list of recommended supplements to take. Although it is known that caffeine is a vasoconstrictor and may interfere with the effects of creatine; it is still proven to fight fatigue, cause an acute increase in testosterone and decrease the muscular pain associated with exercise. It usually takes about 20 minutes to take effect (hence the recommendation on most pre-workout products to take on an empty stomach 30 minutes before exercise). As a result of the countering effects of the caffeine, the recommendation on when to take your creatine (post-workout) is important. That way you can reap the benefits of caffeine supplementation and still gain the benefits of creatine supplementation in terms of recovery and muscle growth. There are also small sample size, non-peer reviewed (so the results should be taken with a grain of salt) studies that show that coffee is superior to caffeine on it's own. Likely due to the added ingredients that improve caffeine's effectiveness. This may also lend to the importance of taking caffeine in combination with other neuro-stimulating amino acids and herbs that can be found in over the counter supplements.

You may also notice that the amount of post exercise High Glycemic Carbohydrates has increased slightly as well. While recent research has shown that only 30g of high glycemic carbs post-exercise is all that is required to aid in insulin secretion for protein synthesis, it is still important to replace muscle glycogen lost during exercise. The BCAA’s also remain highly recommended because of the increased workout time that will come from the increase in volume that will accompany the overload phase.

A new addition to the supplement stack during this training phase is that of Beta-Alanine, it is considered to be the ‘new creatine’ (but cannot replace creatine in terms of glycogen preservation, muscle growth and power) because of its ability to improve anaerobic work capacity. It increases carnosine, which is responsible for buffering lactic acid in the muscle during high intensity exercise. A total of 3-6 grams should be taken per day preferably pre-workout. Beta-alanine is known to cause a ‘tingling’ sensation which is okay; but with some users the itching can be too much and in rare cases a high dose can cause flushing. If you feel you are sensitive to beta-alanine than supplement with smaller 1-2 gram doses with food throughout the day. Another new addition to the supplement stack is that of a high quality Curcumin supplement. It has been shown to have beneficial effects on joint paint and inflammation control. This will prove to be beneficial especially when you undergo the increased training volume during your overload phase. Avoid NSAID's as they may interfere with your adaptations to exercise.

High Glycemic Carbohydrates: under 200lbs, 40-50g post-exercise……over 200lbs, 60g post-exercise.

Beta-Alanine: 3.2g Pre-Exercise

Powdered protein supplement: 24g (under 165lbs) to 48g post exercise

Curcumin 1,000-1,500mg per day (varies by brand)

Vitamin D: 5,000IU per day

Creatine Micronized (monohydrate): 5 grams with at least 30 grams of high glycemic carbohydrates post-exercise. Use for 4 weeks on, 4 weeks off.

BCAA's: 6-10g intra-workout

Citations:

  1. Goldberg AL, Etlinger JD, Goldspink DF, Jablecki C. Mechanism of work-induced hypertrophy of skeletal muscle. Med Sci Sports. 1975 Fall;7(3):185-98.

  2. K. M. Heinemeier, J. L. Olesen, P. Schjerling, F. Haddad, H. Langberg, K. M. Baldwin, and M. Kjaer. Short-term strength training and the expression of myostatin and IGF-I isoforms in rat muscle and tendon: differential effects of specific contraction types. J Appl Physiol 102: 573-581, 2007

  3. Beaven CM, Hopkins WG, Hansen KT, Wood MR, Cronin JB, Lowe TE. Dose effect of caffeine on testosterone and cortisol responses to resistance exercise. Int J Sport Nutr Exerc Metab. 2008 Apr;18(2):131-41.

  4. Patrick L Jacobs, Erica R Goldstein, Will Blackburn, Ihsan Orem, and John J Hughes .Glycine propionyl-L-carnitine produces enhanced anaerobic work capacity with reduced lactate accumulation in resistance trained males. J Int Soc Sports Nutr. 2009; 6: 9. Published online 2009 April 2. doi: 10.1186/1550-2783-6-9

  5. Burd NA. Low-load high volume resistance exercise stimulates muscle protein synthesis more than high-load low volume resistance exercise in young men. PLoS One, 2010 Aug 9;5(8): e 12033

  6. Nicholas A. Burd et al. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. November 21, 2011, doi: 10.1113/jphysiol.2011.221200

Jurenka, Julie. "Anti-inflammatory Properties of Curcumin, a Major Constituent of Curcuma longa: A Review of Preclinical and Clinical Research." Alternative Medicine Review. no. 02 (2009): 141-154. (accessed November 17, 2013).

Tags:

bottom of page