3
AVOIDING
SUPPLEMENTS
When it comes to
making progress,
there is nothing
more important
than proper diet and
training. But a
scientifically
validated, well-timed
supplement program
will certainly hasten
the process. So if
gaining muscle and
losing fat are high on
your priority list,
then make sure to
take advantage of
such proven
post-workout
supplements as
creatine, leucine,
LCLT, taurine, betaine,
and beta-alanine.
By consuming an
efficacious dose of
each immediately
after training, you
will help make sure
that not a single rep
or set goes to waste.
4
UNINVITING
There is absolutely nothing wrong with doing a moderate
amount of cardio (25 to 35 minutes maximum) after your weight
training, since it will cool you down while burning off a little extra
body fat. But it should not be excessive, or you will severely
hamper the physiological and hormonal mechanisms that lead
to muscular hypertrophy. If your overall program calls for large
amounts of cardio, it would be best to separate it from your
weight-training workout by a good five to six hours. This will
keep cardio from stepping on your anabolic toes.
86
FLEX | MARCH ’18
Recent research
regarding muscular
hypertrophy
has shown that
suppressing free
radical formation and
blocking the natural
inflammatory
response (which
occurs from lifting
weights) by using
nonsteroidal
anti-inflammatory
drugs, ice therapy,
and certain powerful
antioxidants
actually interferes
with anabolic
mechanisms, which
result in muscle
growth. So unless
you have injured
yourself, allow the
soreness and
stiffness to settle
in, knowing full well
that your muscles
are just working on
getting bigger.
INFLAMMATION