Fitness

Exercise Scientist Reveals His System for Ranking Muscle-Building Supplements

Published

3 months ago

October 2, 2024

Exercise Scientist Reveals His System for Ranking Muscle-Building Supplements

Dr. Eric Trexler, PhD – researcher, coach, and professional bodybuilder – recently appeared on the Renaissance Periodization podcast to share his evidence-based tier system for ranking muscle-building supplements. He emphasised that supplement rankings are goal-dependent, varying based on what you’re aiming to achieve with your training and supplementation.

Dr. Trexler then outlined his tiered approach specifically for those focused on gaining muscle and building strength, categorising supplements into five distinct tiers and providing examples of each along the way.

Tier-1 Supplements

‘Tier-1 basically means we have strong evidence. We know what this thing does, and what it does is good,’ says Dr. Trexler, who explains that for muscle-building, tier-1 supplements are in a class of their own. ‘It’s a short list – it’s creatine [assuming you’re not a non-responder] and it’s protein.’

Dr. Trexler caveats that protein supplements could be redundant if you’re able to get enough of the macronutrient from your diet. ‘If you’re eating enough from your food, who cares, forget it.’

Tier-2 Supplements

Dr. Trexler believes tier-2 supplements are the most interesting. ‘There is some evidence related to the supplement for the outcome we’re interested in, and it actually looks pretty good, but it’s not on tier-one because it has some shortcoming,’ he says. ‘Maybe the initial evidence is pretty good, but I’d like to see more of it before I get super stoked.’

He adds that in some cases, the evidence for a supplement may be very strong, but in the real world, its effects are small and inconsistent, or only work in people with deficiencies. ‘You can have a really solid evidence-based justification for this. However, you’re likely going to have to acknowledge this is a really marginal effect. Maybe this only matters for a competitive athlete.’

The supplements Dr. Trexler would include in tier-2 are: sodium bicarbonate, citrulline malate and nitric oxide supplements.

Controversially, Trexler says he would also put caffeine, one of the most heavily relied-on ergogenic aids in existence, into tier-2. ‘There are meta-analyses and umbrella reviews indicating it should have a positive effect on things like strength, strength endurance, and power. But caffeine is probably better for endurance sport than it is for resistance exercise.’

He does point out the potential dark side of becoming too reliant on the pre-workout shot of espresso. ‘We don’t know when you get to that point when you say, “I wouldn’t dare work out without my pre-workout.” Is that because it’s still giving you an ergogenic [performance-enhancing] effect? Or is it because caffeine withdrawal gives you an ergolytic effect and your performance sucks?’

(Ergolytic is science-talk for something that negatively impacts your performance.)

Tier-3 Supplements

‘Tier-3 is where the vast majority of supplements live’, Trexler says. ’It’s the tier where I tell someone I do not have enough evidence to say that there is a defensible use case for this but I also don’t have enough hard evidence to tell you there is no way this will work.’

So, if it’s not in any of the other tiers, with enough evidence for or against it’s use, consider it tier-3.

While Dr. Trexler doesn’t clearly define tier-3 supplements as he does with other tiers, examples might include Beta-alanine, which shows some promise for improving endurance but has inconsistent effects on muscle-building and strength, or Branched-chain amino acids (BCAAs). Once highly popular, recent research suggests their benefits are limited compared to complete proteins or essential amino acids, placing them in the tier-3 category.

Tier-4 Supplements

Dr. Trexler believes tier-4 is a tricky one – it’s the first category where we should consider actively swerving the compounds in question. ‘This is where we have evidence of a null effect. I can look at studies on it and say this is not going to achieve what you want it to achieve,’ says Dr. Trexler. His host, Dr. Mike Israetel, also an exercise scientist, offers a more concise and memorable definition: ‘It’s not hurting you; it just doesn’t do shit

When it comes to building strength and size, Trexler would include previously popular supplements like glutamine in tier-4. ‘For getting jacked and performing better, I think we’ve pretty much shut the book on glutamine.’

He’d also place arginine – an amino acid that was once popular in pre-workout mixtures and touted as a ‘pump enhancer’ – in tier-4, alongside some testosterone boosters and modern ‘new-and-improved’ creatines like ethyl ester and alkaline varieties, saying they don’t justify their cost when tier-1’s cheaply available creatine monohydrate is an option.

Tier-5 Supplements

Tier-5 is the group that Dr. Trexler strongly advises you avoid. ‘[These are] supplements where we have evidence that one of two things is going to happen – either this is going to literally harm your performance, or it is going to harm you.’

Trexler says he would include compounds like DMAA, a chemical extract previously included in now-banned pre-workout supplements such as the highly-memed JACK-3D. He jokes that although these compounds were widely available and not previously banned, the aim of manufacturers at the time seemed to be to get as close as possible to the effects of methamphetamine.

Another tier-5 chemical that was once the stimulant of choice for many bodybuilders is ephedrine. ‘It was the era of [high stimulant] pre-workouts. However, there were serious adverse events reported. I believe that there were a couple of deaths.’ Thankfully, sporting organisations and federations have helped to pave the way to a slightly safer supplement industry. ‘Once it’s banned by all the big federations, I say all right, we’re going to tier-5…’

With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds.

As our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery.

Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts.

You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear.

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Fitness

Grant from energy company funds exercise equipment for Ohio firefighters

Published

10 hours ago

December 25, 2024

Press Room

Grant from energy company funds exercise equipment for Ohio firefighters

By J Swygart
The Lima News

SHAWNEE TOWNSHIP, Ohio — Employees of the Shawnee Township Fire Department now have access to updated exercise and fitness equipment, with more devices to arrive soon, following the receipt of a $12,367 grant from Energy Transfer company’s First Responder Fund.

According to Chris Koop, manager of public affairs for the energy logistics company with more than 120,000 miles of pipeline infrastructure located in 44 states, the program is unique as it focuses on cardiovascular health.

“That’s something the public doesn’t usually think about,” he said.

Shawnee Township Fire Department Chief Austin Miller said statistics show a majority of deaths among firefighters are cardio-related. He thanked the Energy Transfer representative for the funding that has already resulted in the purchase of a large weight-lifting machine and numerous dumbbells. Two treadmills and other new devices will arrive soon.

Miller said current equipment in the fire station is showing wear and tear, including some pieces that deteriorated to the point where they are no longer safe to use.

“This grant from Energy Transfer will enable us to replace outdated equipment, ensuring our team can safely exercise and remain fit on the job,” Miller said. “By maintaining our physical health, we can continue to meet the rigorous demands of our profession and provide the highest level of service to our community.”

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East End Firefighter Eric Frantz worked with fire chiefs to create a new source of future first responders

December 24, 2024 12:00 PM

“When we arrived, the baby had no pulse and was not breathing,” Sacramento Firefighter Adrienne Bisharat said, recalling the highway incident

December 24, 2024 08:00 AM

Henderson County Fire Chief Joseph Lynn Murphy experienced cardiac arrest hours after responding to an emergency call

December 24, 2024 06:34 AM

The chief commended firefighter/paramedic Christie Kerby for taking the lead on the grant application, saying her “dedication and hard work made all of this possible.”

Kerby said firefighters are required to work out for an hour each day and must meet fitness incentive requirements and undergo annual physical testing and health exams.

“Health and wellness is very important, not just for us but also for the community we serve,” she said.

The newly purchased equipment has been placed, due to its massive size, in a garage located behind the fire station. Other fitness equipment remains in the basement of the firehouse but will be moved into the garage area soon.

“At that point we will invite the (township) police department and township employees to join us and use the equipment after things are all set up,” Miller said.

The new exercise equipment could be moving again in the not-too-distant future. Miller said discussions surrounding a new fire station are in the early stages, and a new facility could become a reality in the next two or three years.

(c)2024 The Lima News (Lima, Ohio)
Visit The Lima News (Lima, Ohio) at www.limaohio.com
Distributed by Tribune Content Agency, LLC.

Looking to navigate the complexities of grants funding? Lexipol is your go-to resource for state-specific, fully-developed grants services that can help fund your needs. Find out more about our grants services here.

Fitness

Bigg Boss 18 Digvijay Singh Rathee's Guide to Achieving A Well-Built Body: Expert Shares How You Can Get Those Six-Pack Abs

Published

18 hours ago

December 25, 2024

Press Room

Bigg Boss 18 Digvijay Singh Rathee's Guide to Achieving A Well-Built Body: Expert Shares How You Can Get Those Six-Pack Abs

Digvijay Singh Rathee, recently evicted from ‘Bigg Boss 18’, has made a name for himself as a fitness enthusiast. With his first appearance on the reality show ‘Roadies’, the 26-year-old has been in the limelight for his well-built physique and six-pack abs. His journey to achieving a well-built body is inspiring and can serve as a guide for anyone looking to enhance their physical fitness. Regarding his abs, our expert, Varnit Yadav, exercise coach had a few tips on getting the perfect body.

Strength Training

The Bigg Boss 18 ex-contestant incorporates various strength training exercises into his routine, focusing on major muscle groups. His workouts typically include weightlifting, bodyweight exercises, and dips that enhance functional strength.

Running Early In The Morning

To maintain cardiovascular health and manage body fat, Digvijay integrates cardio workouts into his weekly schedule. It consists of running or jogging for at least 30 minutes of moderate-intensity running several times a week.

High-Intensity Interval Training (HIIT)

Digvijay Rathee opts for short bursts of intense exercise followed by rest periods to maximize calorie burn.

Regular Intake Of Meal

For his workout, the former Splitsvilla contestant opts for meals at an interval of three hours. Foods like chicken, fish, eggs, and legumes play an important role in supporting muscle repair for the youngster.

Adequate Sleep

Understanding that recovery is vital for muscle growth and overall health, Digvijay emphasises having quality sleep. He ensures to have adequate sleep each night to allow the body to recover.

ALSP READ: Ram Kapoor’s Incredible 42 Kg Weight Loss: Actor Once Followed 16/8 Intermittent Fasting, Expert Weighs

Expert Tips On Getting Six-Pack Abs

Achieving six-pack abs is a goal for many fitness enthusiasts, and requires a strategic combination of exercise, nutrition, and consistency. Regarding the same, our expert, Varnit Yadav, exercise and nutrition coach, gave a few tips. To take your body to the point where those abs are visible and popping out, you have to act on the following.

Keep dropping your body weight till you are satisfied with the body fat composition

Creating a calorie deficit is crucial, which can be achieved by eating less, exercising more, or both.

Ensure a high protein diet when reducing calories to preserve your hard-earned muscle mass; 1.5grams per kg of body weight should be a decent place to be in (considering you are staying reasonably active)

Prioritise sleeping 7 or more hours to ensure the most optimum results

Supplement if required with necessary vitamins and minerals if you are not able to meet them from your diet

Strength training at least 3-5 times a week will ensure consistent progress

Treat your abs like any other muscle in your body, but do not overtrain them, as it will be counterproductive. You can train your abs three times a week by including movements such as hanging leg raises, crunches, planks, etc.

Achieving a well-defined six-pack is a dream for many fitness enthusiasts, but it’s essential to prioritize your overall health and well-being in the process. Before embarking on any intense exercise regimen, it’s highly advisable to consult with a dietitian or fitness expert. They can provide personalized guidance tailored to your specific needs, ensuring that you follow a balanced approach that supports your fitness goals while safeguarding your body.

Fitness

This vibration plate is a secret weapon for ‘losing all that jiggly stuff’ — and $50 off on Amazon

Published

1 day ago

December 24, 2024

Press Room

This vibration plate is a secret weapon for ‘losing all that jiggly stuff’ — and off on Amazon

New year, new goals, and new products to help achieve them — that is our 2024 retail scene wrapped.

For anyone committed to working out and eating healthy, there’s nothing quite as frustrating as the last couple of inches that refuse to come off your waist. If you’ve been in that boat, you’ve probably tried all the home gym equipment under the sun — from waist trainers to resistance bands, ankle weights, treadmills, and everything in between.

Apparently, shoppers have come across one machine that seems to be working miracles for stubborn fat. The LifePro Vibration Plate creates a full-body vibration that stimulates musculature, causing extra contractions and increased activation at all stages of your workout. Best of all, it’s currently 25% off on Amazon, right on time for your new year’s workout regimen.

RELATED: Save $150 today, hit gym goals tomorrow — Bowflex adjustable dumbbells are on sale

If it’s any testament to its power and efficiency, 10,000 of these compact exercise machines have been purchased in the last month alone. Over 25,000 customers have left reviews, and many are alleging that the LifePro Vibration Plate reduces pain, improves strength, and even shakes some weight off.

“I am a ‘very mature’ young lady and find it challenging to find a gym I like. When I saw this advertised, I knew I had to have it!” one customer shared. “I can balance on it, jiggle on it, massage on it, and do exercises on it. I am losing all that jiggly stuff that is hard to get rid of when ‘mature.’ Try this machine. It is so worth it!”

If you’ve been curious about vibration plate technology, now is the time to try it out without breaking the bank (or scale)!

Amazon

According to LifePro, the benefits you’ll get from your vibration platform go far beyond building muscle. With consistent use and a speed range from 1 to 99, the LifePro Vibration Plate can boost metabolism, lymphatic drainage, and improve circulation, which can also help burn unwanted fat and suppress stress levels (especially helpful around the holidays). The set comes with resistance bands, a remote, and access to free online workout videos to get you started. It’s also placed on wheels, which makes it easy to transport and tuck away when you have company over.

For over 200 years, the New York Post has been America’s go-to source for bold news, engaging stories, in-depth reporting, and now, insightful shopping guidance. We’re not just thorough reporters – we sift through mountains of information, test and compare products, and consult experts on any topics we aren’t already schooled specialists in to deliver useful, realistic product recommendations based on our extensive and hands-on analysis. Here at The Post, we’re known for being brutally honest – we clearly label partnership content, and whether we receive anything from affiliate links, so you always know where we stand. We routinely update content to reflect current research and expert advice, provide context (and wit) and ensure our links work. Please note that deals can expire, and all prices are subject to change.